The optimum plan for slimming down to summer bathing suit size is a case of more being less.

"The one mistake most people make is they skip meals, trying to lose it very quickly," personal trainer Sandy Hudman said. A five-year nutritionist through the Apex Fitness program, Hudman knows what time it is on the calendar.

"You start seeing the swim suits in the store," she said. "And you dread putting them on."

Don't dread. Don't fast, either.

A key to achieving a beach-able body is found in examining one's individual appetite and then — here's the good part — feeding it accordingly.

"You're supposed to eat," Hudman said. "It's fuel, you need it. What I tell my clients is never get full and never get hungry."

And that's where the more-is-less factor comes into play.

"What I try to tell people is (to eat) small, frequent meals throughout the day beginning with breakfast," she said. "When you eat small during the day it keeps your energy up. It keeps you from feeling hungry."

Shanna Vickery, a nutritionist for Good Shepherd Medical Center, said everyone's body is on its own schedule and people have to "figure out their appetite."

"That's the secret," Vickery said. "Everyone has their own calorie needs, but your appetite doesn't necessarily split that up evenly. If you're hungry at lunch, you've got to have most of your calories at lunch."

Ironically, people who skip meals are setting themselves up for weight gain. When the body gets famished, the next meal is a doozy.

"Their body feels like it's going to be starving again, so it stores it immediately," Vickery said, stored food being fat. "And they still think they're not eating as much because they're skipping a meal."

And if you do skip a meal, don't make it breakfast, the research and development specialist for Apex Fitness said.

"People that eat breakfast tend to not each much during the day versus people who don't (eat breakfast)," Apex specialist Kat Barefield said.

Barefield agreed a person must study his or her own eating habits before crafting the diet component of a weight-loss plan.

"Do you know how much you're supposed to be eating?" she asked. "That's really the first thing you should start with. Then you can start making educated decisions."

Some rules-of-thumb apply to all educated diet decisions.

Menus rarely have calorie or other nutritional information, but Barefield said to ask the waiter anyway about fat and calorie content.

"With regard to main courses, the way something is cooked has a lot to do with how many calories are in it," she added, naming frying and anything cooked in a creamy sauce as villains. "I would suggest choosing a lean protein source, like every poultry that's skinless. Fish is a good choice, and there are a lot of fresh vegetables and whole grains."

Finally, Barefield echoed the others in emphasizing the importance of de-emphasizing those portions.

"Humans are hard-wired to eat," she said. "Most people don't have will-power, let's face it. The more that's in front of you the more you're going to eat. Don't go to a buffet. Why would you do that to yourself?"

Finally, Hudman said timing plays a role in whether a meal goes to muscle or fat.

"After you work out, there's a two-hour (period) when you need to put fuel back in your body," she said.

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Spicy Island Chicken

1 cup finely chopped white onion

1/3 cup white wine vinegar

6 green onions, finely chopped

6 cloves garlic, minced

1 habaqero or serrano pepper, seeded and finely chopped

2 teaspoons olive oil

2 teaspoons dried thyme leaves, crushed

1 tablespoon ground allspice

2 teaspoons sugar

1 teaspoon salt

1 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1 teaspoon black pepper

1/2 teaspoon ground red pepper

6 boneless, skinless chicken breast halves

Combine all ingredients except chicken in medium bowl and mix well. Place chicken and marinade in a resealable plastic bag. Marinate in refrigerator 4 hours or overnight, turning occasionally.

Spray grill with nonstick cooking spray and heat to medium heat. Remove chicken from marinade and grill 5 to 7 minutes per side or until chicken no longer is pink in the center. Discard any remaining marinade.

Serves 6.

Nutrition per serving: calories: 314; total fat: 5 grams; sodium: 514 mg; carbohydrates: 8 grams; protein: 55 grams; dietary fiber: 2 grams.

Source: Apex Fitness, my.apexfitness.com

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Time to slim down

Now that we've fattened up with picnic foods, it's time to slim down with favorite diet recipes. What better way to get ready for the beach, pool and fun in the sun? The News-Journal will be publishing two more articles in the series: desserts and side dishes. What is delicious but doesn't pack the pounds? Send us the recipe and let us enjoy it with you.

Send information to Charlotte Stewart. E-mail: cstewart@longview-news.com; Call (903) 237-7743; Fax (903) 757-3742; or write "Quick Bites," P.O. Box 1792, Longview, TX, 75606.