Have your healthiest summer yet! Ease into the dreaded "swimsuit season" with healthy tips from TODAY experts. All throughout May, we'll offer smart do-it-yourself ways to look, eat and feel better. So stop stressing about that swimsuit, and read on.

Research shows that starting your day with a high-protein breakfast curbs appetite and boosts weight loss. Unlike standard, carby flapjacks, this Protein Pancake is full of high-quality protein from egg whites — a smart choice if you're looking to slim down or rev your system with an energizing meal. You also get a nice dose of filling fiber from whole-grain oats.

This is just one of the 75+ delicious, low-cal recipes featured in my new weight loss book, The Joy Fit Club: Cookbook, Diet Plan & Inspiration.

Protein Pancake with Strawberries

Oil spray

1/2 cup quick-cooking oats

4 egg whites

1 tablespoon sugar

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/2 cup sliced strawberries (or half of a banana, sliced)

• Generously coat a skillet with oil spray and heat over medium heat.
• In a medium bowl whisk together the oats, egg whites, sugar, vanilla, and cinnamon.
• Pour mixture into skillet and cook until golden brown, about 2 to 3 minutes on each side. (For a moister pancake, cover the skillet while the pancake is cooking.) Top with strawberries or banana slices.

Makes 1 serving. 

For more weight loss advice and healthy recipes, visit joybauer.com and follow Joy on Facebook and Twitter.

More from TODAY Health's Summer Shape Up:

• Jenna Wolfe: What's on my summer playlist
• A yummy protein breakfast to speed summer weight-loss
• Ask Jenna: How can I lift weights without bulking up?
• 4 summer skin tips you should know

My new book, The Joy Fit Club: Cookbook, Diet Plan & Inspiration, profiles 30 weight loss superstars who have each lost over 100 pounds and transformed their lives. In the book, they share the smart, slimming strategies that helped them reach their goals. Here, you’ll find just a sampling of healthy eating and exercise advice from big-time “losers” who have achieved lasting success!

Have a great healthy recipe? Enter TODAY's "Home Chef Challenge: Joy Fit Edition"

KIM: Crush cravings with a “Bag of Tricks.”

FROM: Stamford, Connecticut

AGE: 39

BEFORE: 258

AFTER: 148

POUNDS LOST: 110

When Kim gets the urge to gobble down freshly baked cookies, ice cream, or another favorite comfort food, she pulls out her handy “bag of tricks.” Literally. It’s a bag filled with cards listing fun, motivational activities that divert her attention away from food. On the cards, she’s printed everything from “read a book” and “treat myself to a manicure” to “call a friend” and “exercise for 10 minutes.” By the time Kim has finished the activity she’s randomly selected, her desire to eat has passed, and that intense craving has become a distant memory. This clever tip has helped Kim reign in her eating and shed 110 pounds!

SHERI: Get moving during commercial breaks

FROM: Pocono Mountains, Pennsylvania

AGE: 43

BEFORE: 282

AFTER: 141

POUNDS LOST: 141

Sheri takes advantage of those spare moments while she’s watching her favorite TV shows to jump up off the couch and squeeze in some exercise. She’ll do a set of crunches or lunges – or some deep squats, great for tightening up her gluts and thighs. Even walking in place does the trick! During each 2-minute commercial break, you can burn an extra 20 calories…and that could add up to a total of 100 calories during an hour-long program. Getting sneaky with her exercise helped Sheri drop 141 pounds – she’s HALF her former size!

APRIL: Add pizzazz to your salads!

FROM: Charleston, West Virginia

AGE: 33

BEFORE: 270

AFTER: 161

POUNDS LOST: 109

Salads are standard fare on most diets, but the same old pile of greens got old fast...so April started jazzing up her lettuce to make it more exciting and tasty. Some of her favorite add-ins are toasted chopped nuts, a small amount of pungent cheese (think blue or feta), and fresh fruit like grapes, sliced strawberries, or mandarin oranges (she adds fresh fruit instead of dried to keep the calories and sugar down). Get creative – you can also toss in sunflower or pumpkin seeds, diced avocado, artichoke hearts, chickpeas, shelled edamame, roasted vegetables, cubed tofu, and fresh herbs like cilantro. April also whips up interesting homemade dressings – she uses mostly vinegar (she loves flavored vinegars like raspberry) and goes light on the oil to trim calories. She also adds nonfat plain Greek yogurt to vinaigrette dressings to make creamy versions that are light in calories and fat. This strategy enabled April to increase her veggie consumption, feel satisfied on so-called rabbit food...and ultimately knock of an incredible 109 pounds.

 NICOLE: Create slimmed-down versions of your favorite comfort foods.

 FROM: Wadsworth, OH

AGE: 34

BEFORE: 460

AFTER: 160

POUNDS LOST: 300

By making smart swaps, you can concoct low-cal, guilt-free versions of treats that might seem off-limits, like burgers, lasagna, spaghetti and meatballs…even cookies and fries. Nicole and her husband were pizzaholics – it was a ritual for them to eat it while watching football games on TV. To indulge without derailing her diet, Nicole came up with a slim-style individual pie. She uses a whole-grain tortilla or flatbread as the base and gets topped with low-fat cheese and loads of veggie toppings like mushrooms and broccoli. The entire pizza clocks in at just 200 calories (the recipe is featured in the book!). Making smart, satisfying swaps like this helped Nicole lose a whopping 300 pounds!

 For more weight loss tips and advice, visit joybauer.com and follow Joy on Facebook and Twitter.

This morning on TODAY, Joy Bauer launched her new series "Too Good To Be Healthy." In it, she'll be sharing her picks for foods that that help you manage your weight -- and taste great, too! 

Mrs. May's Almond Crunch
Made from with almonds and just 3 other simple ingredients, these natural, crunchy nut clusters are just slightly sweet (3 grams sugar per serving) - and majorly delicious. Grab a handful during an afternoon slump and you'll feel energized, satisfied, and glad you didn't reach for a candy bar. I love that they're available in most airports - they're my go-to plane snack!

Nutrition information (6 pieces)

Calories 156

Total Fat 13g (1g saturated)

Carbohydrate 8g

Dietary Fiber 3g

Sugars 3g

Protein 5g

Canyon Bakehouse Gluten-Free Cinnamon Raisin Bread
This whole-grain bread is made with brown rice flour and other healthy, natural ingredients like sunflower seeds, sesame seeds, and extra virgin olive oil…and flavored with plump raisins and warm, cozy cinnamon. And it's one of the moistest gluten-free breads I've tried. Pop a slice in the toaster and top with your favorite spread such as peanut/almond butter - or the Laughing Cow cream cheese wedges we have coming up next - for a tasty breakfast or snack.

Nutrition information (1 Slice)

Calories 90

Total Fat 1.5g (no saturated or trans)

Carbohydrate 19g

Dietary Fiber 2g

Sugars 5g

Protein 2g

Laughing Cow "1/3 Less Fat" Cream Cheese Spread Wedges
The typical person tops their bagel with nearly ¼ cup cream cheese, which slathers on a whopping 200 calories and lots of unhealthy fat -- so these pre-portioned wedges from Laughing Cow will automatically help you keep your breakfast on the light side. They're made with "1/3 less fat" and have just 45 calories per mini-wedge. The “plain” and “garden vegetable” flavors are both terrific picks (heads up: the “strawberry” and “cinnamon” varieties contain the artificial sweetener aspartame).

Nutrition information (1 wedge)
Calories 45

Total fat 4g (2.5g saturated)

Carbohydrate: 2g

Dietary Fiber 0 g

Sugars 1g

Protein 2g

Sunsweet "Dark Chocolate" SunSweets
These bite size pieces of dried plums (a.k.a. prunes!), coated in rich, dark chocolate are the perfect indulgence. Creamy on the outside and chewy on the inside, these treats will satisfy your sweet tooth while giving you a little burst of nutrition from the dried fruit. Plus, you get a double shot of antioxidants from the prunes and the dark chocolate. Best of all, they are just as tasty as the expensive chocolates sold in candies store at a much lower price!

Nutrition information (14 pieces)

Calories 120

Total Fat 6 g (3 g saturated)

Carbohydrate 19 g

Dietary Fiber 0 g

Sugars 13 g

Protein 1 g

Turkey Perky Jerky
Jerky often gets a bad rap -- most brands are highly processed and loaded with salt, sugar (!), and preservatives. But this one is a different story. It's made with ultra-lean turkey breast, and has just 50 calories and 110 mg sodium per ounce (but a pack is 2 ounces and you'll definitely end up eating the whole thing, so you'll need to double the stats) - and since it's almost pure protein, it's the ideal snack to squash your hunger. It's a terrific healthy, portable munchie (great for travel or toting to work). And rest assured, there are no preservatives, nitrates, or MSG.

But why is this jerky "perky"? It contains guarana, a stimulant that delivers about 40 mg of caffeine in a 1 oz serving (about the same dose as a can of cola). Which means you can nibble on jerky instead of grabbing your usual Diet Coke when you need a little afternoon pick-me-up.

Nutrition information (1 oz)

Calories 50

Total Fat 0 g

Carbohydrate 2 g

Dietary Fiber 0 g

Sugars 2 g

Protein 9 g

Sodium 110 mg

Joy’s Ricotta-Mushroom Pita Pizza
You won't miss that cheesy Sicilian slice from your local pizzeria after you try this ricotta-mushroom pie. By using a pita bread as the crust, I create a delicious personal pizza that's perfectly portion-controlled. Healthy comfort food at its best!

1 full-size, whole-grain pita bread (about 150 calories)
1 cup sliced mushrooms
1/8 teaspoon garlic powder
Kosher salt
Black pepper
3 tablespoons part-skim ricotta cheese
Pinch crushed red pepper flakes (optional)

Preheat the oven to 425°F. Line a baking sheet with aluminum foil.

Place the pita bread (closed, do not cut open) on the baking sheet and mist the surface with oil spray. Toast the bread in the oven for 5 minutes. Remove from oven and cool for a few minutes.

Meanwhile, coat a small skillet with oil spray and preheat over medium-high heat. Add the mushrooms and cook until soft, about 4 minutes. Season with the garlic powder and salt and pepper to taste.

Spread the ricotta cheese evenly over the toasted pita bread. Top with the sautéed mushrooms, and sprinkle with crushed red pepper flakes, if using (sprinkle lightly-they're very hot!). Bake the pizza for 8 minutes.

Nutrition information

Calories 225

Protein 16 g

Total Fat 5 g

Saturated Fat 2.5 g

Cholesterol 20 mg

Sodium 425 mg

Carbohydrate 38 g

Fiber 7 g

For more info on healthy eats, visit joybauer.com and follow Joy on Facebook and Twitter.

Also by Joy Bauer:

Popcorn as healthy as veggies? Depends on how you pop it

More diet and nutrition stories:

• Secret superfoods you're already eating
• 'Healthy happy meal' doesn't have to be an oxymoron
• 5 ways to flatten your belly by summer

msnbc.com

Who doesn’t love unwinding on a Friday night with a terrific movie and a great big bowl of fluffy popcorn? When prepared with just the right ingredients, popcorn is low in calories, heart-smart, and surprisingly chock-full of healthy nutrients. Adding to popcorn’s wholesome reputation, researchers at the University of Scranton in Pennsylvania reported this week that popcorn has more antioxidant substances called polyphenols than fruits and vegetables.

Lou Jones / ZUMA Press file

Popcorn has more antioxidant substances called polyphenols than fruits and vegetables.

Polyphenols have been linked to a reduction in heart disease and certain cancers. And, since it’s 100% whole grain, popcorn is also a great source of fiber -- you get 5 grams in a 4-cup portion. That's pretty darn impressive for a snack food.

Popcorn will never be a replacement for produce, which is brimming with essential nutrients and antioxidants not found in grains. But it’s still a terrific, low-cal munchie. And you do need to steer clear of varieties doused in butter, oil, and/or salt, ingredients that negate the health perks.

Movie theater popcorn is the worst culprit of all. A recent report by the Center for Science in the Public Interest revealed that a medium tub at Regal theaters has 1,200 calories and 60 grams of saturated fat — three times your daily allotment. Chomping through an entire container (easy enough to do when you’re totally distracted by whatever’s on screen) is the caloric equivalent of eating three McDonald’s Quarter Pounders — before you factor in the extra fat and calories from the greasy, buttery topping they squirt on top.

Your best bet is “naked” air-popped popcorn, made with a hot air popper (or using my microwave “hack,” below!). Popped without any oil, this diet-friendly snack “weighs in” at just 30 calories per cup. That’s a steal in the snack world, considering a cup of potato chips will cost you 150 calories and the same portion of “snack mix” clocks in at 220.

Microwave popcorn is convenient, but it has its drawbacks, even if you choose the light or low-fat varieties. Diacetyl and related compounds used in “artificial butter flavoring” can cause lung disease when inhaled in large quantities, such as by factory workers employed at microwave popcorn manufacturing plants. And most microwave bags are coated with PFCs (perfluorinated compounds), chemicals that have been shown to suppress immune function in children and cause cancer in animals. In fact, most manufacturers are working on phasing out use of this chemical.

There are a few healthy, natural brands on the market that avoid all of these artificial, potentially harmful ingredients, like Quinn Popcorn, but it’s also easy enough to make your “microwave” air-popped popcorn at home.

Simply pour 3 to 4 tablespoons plain kernels into a brown paper lunch bag, fold over the top of the bag twice to seal it closed, and microwave for about 2 minutes, or until the popping slows to a few seconds between pops. (Cook time will vary from depending upon the microwave, so it may take you a few tries to figure out the perfect pop time for your unit.)

If you’re looking to add some personality to your popcorn, experiment with these ideas: 

• Lightly mist with olive oil and sprinkle with grated Parmesan cheese and black pepper
• Sprinkle with chili powder and a dash of coarse sea salt
• Top with nutritional yeast, a vegan source of vitamin B-12, for a cheese-like flavor
• Make traditional air-popped corn into a modest-calorie sweet treat by mixing one cup of popcorn with dark chocolate shavings and a dusting of cinnamon

And if you prefer the convenience of buying your kernels already popped, here are some terrific brands that go light on the oil and salt: 

Skinny Pop

3.5 cups = 135 calories, 90 mg sodium

Skinny Pop wins for “tastes most like movie theater popcorn” – but unlike the real stuff, it has just 39 cals per cup.

365 Everyday Value Organic Popcorn Reduced Fat & Low Sodium

3.5 cups = 130 calories, 85 mg sodium

With just a mist of sunflower oil and a dash of sea salt, you can satisfy your snack craving without a sodium overload. 

Good Health Half Naked Popcorn

3.5 cups = 105 calories, 122 mg sodium

Big poofy white kernels – and the lowest calorie count of all the brands featured here.

Bearitos 50% Less Oil Lite Organic Popcorn

3.5 cups = 140 calories, 100 mg sodium

This organic popcorn contains 50% less oil than regular varieties.

For more healthy snacking ideas, visit JoyBauer.com, and follow Joy on Facebook and Twitter

More from TODAY Health:

Obese man cries for help on YouTube -- and Joy Bauer responds

5 surprising reasons you gain weight

'Healthy Happy Meal' doesn't have to be an oxymoron

On YouTube, a morbidly obese 22-year-old man named Robert has posted a desperate plea for help with weight loss. 

"This is my last chance, my last hope," Robert says, his voice shaking with emotion. "I'm really scared that I'm not going to be able to watch my niece and my nephew grow up, and I'm not going to get to have a family of my own.

"My birthday's tomorrow. I turn 23, and I've never had a life. ... I'm asking for somebody's help. That's all I can really say. I'm speaking from the heart."

Robert, who says he weighs "between 600 and 700 or more pounds," tearfully explains that he's tried losing weight on his own -- he's even been hospitalized as a result of his extreme heaviness -- but the weight always comes right back. He hopes the video will catch the eye of someone who can help him.  

The video has now been viewed nearly one million times, and among those who've seen it and want to help is TODAY's nutritionist, Joy Bauer. She has three simple, straight-forward pieces of advice for Robert -- or for anyone else whose weight loss needs are so daunting that they don't even know where to start. 

1. Start walking -- every day.

Even if it’s just to the end of your driveway and back. In the beginning, it’s not really about the distance or the calories burned -- it’s more about getting your body used to regular physical activity and feeling a sense of accomplishment. Every few days, try to increase your duration by a little bit (even if it’s only an extra minute). Gradually getting into a regular walking routine can help boost your mood and fuel your motivation to get healthy and make better food choices. 

2. Cut your portions in half.

If you’re not ready for a diet overhaul, start by cutting portions of whatever you’re currently eating in half. You’ll instantly reduce your calorie, fat and sugar intake by 50 percent -- and that’s substantial. Instead of six pieces of pizza at lunch, eat 3. Instead of 4 cups of pasta at dinner, eat 2. Then, as the weight starts to come off, you can start to focus on eating better foods. 

3. Wipe out liquid calories.

Cut out all sugary beverages—whether it’s soda, lemonade, sweet tea, or fruit juice. You can literally save yourself hundreds if not thousands of calories per day. And, since liquid calories don’t fill you up the same way solid food does, nixing the sugary drinks won’t even leave you feeling hungry (you’ll hardly miss them). Sip on water, unsweetened tea and coffee, and naturally flavored seltzer instead.

Share your own inspirational messages or advice for Robert on our Facebook page.

And you thought ch-ch-ch-chia was just the seeds of a good gag gift. Actually, the health-minded are increasingly turning to chia for its nutritional benefits -- the seeds, that is, not the Pets. Don't eat your Chia Pets, please. 

But the seeds themselves can be found health food stores like Whole Foods -- and they're even creeping into more commercial stores like Wal-Mart, which sells the seeds online. You can also find chia seeds in energy bars, and TODAY's diet and nutrition expert Joy Bauer says she's seen chia seeds in supermarkets, often added to items like crackers, chips and cereals.

chiapet.com

Mmmm, chia pets.

"They are definitely making a quick transition to mainstream," Bauer says. She also says she's starting to get more questions from viewers and readers on chia seeds' nutritional benefits. (Which reminds us: You can ask Joy your own questions right here.)

You can eat the seeds by themselves, but Joy suggests treating them like ground flaxseed, sprinkling a spoonful on yogurt or cottage cheese, or adding to smoothies, or pancake and muffin batters. "They’re pretty much tasteless so you can’t go wrong," Bauer says. "You can also make a great vegan egg substitute by combining 1 tablespoon chia seeds with 3 tablespoons water and letting it sit for about 10 minutes to gel up." Who knew?

And like flaxseeds, chia seeds are a great source of the plant-based type of omega-3 fats called ALA, Bauer explains. 

"These fats help fight inflammation in your joints, arteries, and all over your body," Bauer says. "And chia seeds are ultra rich in soluble fiber, which helps lower LDL 'bad' cholesterol, promote regularity and control blood sugars."

We should point out that Bauer totally called this last month -- here's her chatting with Ann Curry on a January TODAY segment. 

Have you tried chia seeds -- either by themselves, or added to something like yogurt or a smoothie? If you haven't, would you? Join us on Facebook to chat about this story with nutrition nuts like you. 

Related: 

And now for dessert -- Chia Pets!

As part of Joy's 25,000 pound Weight-loss Challenge, TODAY viewers were invited to submit short essays on how their lives had been transformed while following the monthlong diet plan. Two participants would win a trip to New York City and a makeover, courtesy of TODAY. When selected Dayna Rice, 29, from Charleston, S.C., told TODAY producers she's been too busy taking care of her daughter for the past two years to really focus on herself.

Read her essay:

By Dayna Rice

I started on January 1, 2012. It was the day that changed my life. I started at 180 lbs and as of today I have lost 14 lbs. I know that may not be an earth-shattering number for most people, but for someone that has been the same weight for the past two years it is HUGE!!

Nothing motivated me more than the chance to win this contest and meet Matt Lauer. I have counted every calorie and have been running on a treadmill and doing Zumba several days a week. I have been tempted many times but I think about the chance to come to NYC and that allows me to tap into my inner strength and keep going.

At the prime of my life I weighed 125 lbs. After I got pregnant I have struggled to lose the weight. I have been setting small realistic goals, which I think had been my downfall in the past. I celebrate every pound and I am more motivated than ever. Entering this contest and having to be accountable has made a big difference. There were many nights this past month that I went to bed excited to wake up and get on the scale. The sheer joy of getting to log in to TODAY.com and enter a new number was the extra motivation I needed to get through the day. Now that the weight has started to fall off I am officially hooked. I can now see my final goal of 130 lbs in the distance and I feel stronger than ever that I can definitely reach it.

It's never too late to start your own weight-loss challenge! Click here to read all of Joy Bauer's daily tips.

As part of Joy's 25,000 pound Weight-loss Challenge, TODAY viewers were invited to submit short essays on how their lives had been transformed while following the monthlong diet plan. Two participants would win a trip to New York City and a makeover, courtesy of TODAY. When selected, Penny Matthews told TODAY show producers she had been afraid to step on the scale before beginning the weight-loss challenge, but "now I'm not scared."

Read her essay:

By Penny Matthews

I started accounting for my weight with the first [Weight-loss Challenge] segment. I had reached 220 pounds, a gain of 90 pounds over two years. I got on the scale and decided that I was going to weight myself every Tuesday and keep a written diary.

My weight gain started in September of 2010. That is when my sister passed away from cancer. I was just beginning my second semester towards becoming an RN. I had just found out I had made the Dean’s list the day she died. I withdrew from school until I was under better emotional control. After that, the weight started to pile on.

The following May, my 10-year-old dog Cisco was diagnosed with bone cancer and had to have a leg amputation. He was given 4 months to live.

Traumatically, later that month I had a fall off a horse. It resulted in breaking my back and consequently killing the nerves to my bladder. I was almost virtually bed bound, having to learn to walk again. This only compounded my weight gain.

In August 2011 Cisco had to be put to sleep. Then I had surgeries to implant an Interstim that would allow me to void.

Things started to improve and I was able to slowly start riding again in December 2011. I was released from physical therapy the same week that Joy's weight-loss challenge started and saw it as a good time to start working on my wellness plan and taking accountability for my eating habits. I lost 16 pounds during the month. Seeing the weekly weight loss was like having 4 mini-goals met during the month. I now have my incentive back. I truly owe it to the first day's tip of keeping a weight-loss diary.

It's not too late! Follow Joy's 25,000 pound Weight-loss Challenge

FOLLOW-UP EMAIL:

Because Tuesday is my Weight Day, to be posted on the calendar, I was amazed that I had lost three more pounds as of February 7th. I would say that now having lost a total of 19 pounds means that it has been going great since the 31st and that I have maintained a steady weight loss from many of the tips from Joy.

I now continue to keep a log and record on my calendar, and have, as well, greatly reduced my Starbucks drinks. I go to Drayers where I had my [physical therapy] because once I was released, they set up a personalized workout for my needs.

Then, there is the long walk to get the horse, so I think I am definitely getting 30 minutes of walking every day. I then added in Greek yogurt protein shakes for breakfast and added veggies to the dinner table.

I also try at all times to keep trigger foods out of the house and we also always add spice to our meals.

To not make my back hurt, I use commercial breaks to clean the house! Finally the most important tip Joy had was to forgive my splurge and just shake it off and get back on track.

This essay has been edited for clarity

Although my “25,000 Pound Weight-Loss Challenge” officially ends today, your personal journey may be just beginning.

As you move forward, having a solid support network in place will be critical to staying the course.  Your system could include a supportive family, co-workers or friends you can “buddy up” with at the gym, or a therapist who helps you probe your relationship with food. Also consider joining a weight loss community, either in-person or online. You can dramatically increase your chances of success by surrounding yourself with encouraging individuals who help you troubleshoot challenges, celebrate milestones, reinforce good habits, and stay motivated for the long haul. Best of luck as you continue losing and working towards your goal!

To enhance your weight-loss efforts, check out Joy’s delicious, easy-to-follow meal plan that’s perfectly formulated to maximize results.

For slimming recipes, menus and health tips, visit joybauer.com and follow Joy on Facebook and Twitter.

What do you think of the weight-loss challenge? Did you reach your personal goal? Share with us on TODAY Health's Facebook page.

Read yesterday's tip from Joy:
Forgive your slip-ups

It's the last day of Joy's 25,000 pound Weight-loss Challenge! We're so close but we need your help to make it over the finish line.

Make sure you record your progress as soon as possible -- every pound brings us closer to the 25,000 goal.  Click the link to go to the form where you can submit your total weight loss this month. Today's your last chance!

Need incentive? If we make the goal -- all 25,000 pounds of it -- by the end of the day, Joy has pledged to jump-rope through the entire hour of Kathie Lee Gifford and Hoda! Click here to let us know how many pounds you've lost!

 Read Joy's special tip of the day: Forgive your slip-ups

We've only a day to go with the 25,000 Pound Weight-Loss Challenge! And we need everybody's help to make sure that we hit our goal by Tuesday. Have you recorded your progress today? Click here and tell us how it's going.

Nobody eats perfectly all the time, and it’s fine—totally normal, in fact—to stray from your plan from time to time. But to be successful in the long-term, you must learn to overcome these temporary setbacks. You can’t let one binge or one “off day” turn into a full week, or month, of splurging.  Instead of dwelling on your mistakes, shake it off and get right back on track at your very next meal, or the very next day. Remember, nobody gains weight from one rich meal or a single slice of cake.  The real trouble starts when you allow that one “splurge” to snowball into an all-out eating frenzy. As the challenge draws to a close, it’s important to remember to take it one meal at a time, and learn to forgive yourself if you should fall slightly off balance.

To enhance your weight-loss efforts, check out Joy’s delicious, easy-to-follow meal plan that’s perfectly formulated to maximize results.

If you've joined the Challenge and not logged your total pounds lost, go here to record your progress now. If you haven't joined yet, click here to sign up -- it's never too late. All through January TODAY viewers are being challenged to lose weight -- 25,000 pounds!-- together. After you join, you can log your weight loss anytime.  

For slimming recipes, menus and health tips, visit joybauer.com and follow Joy on Facebook and Twitter.

What do you think of today's Challenge tip? Share with us on TODAY Health's Facebook page. And record your progress on our Twitter hashtag #TODAYHealth!

Read yesterday's tip from Joy:
Choose lean proteins

Protein is a weight loss hero, but you want to choose the leanest options to control calories and minimize unhealthy fats. Best bets include skinless poultry, fish and shellfish, egg whites, beans, lentils, low-fat dairy, and whole soy foods (tofu, tempeh, edamame). For overall health, I recommend eating red meat (lean cuts, of course) no more than two times per week. When it comes to beef, cuts with the terms “loin” or “round” in the name, such as sirloin and top and bottom round, are the trimmest options.  For pork, go for the ultra-lean tenderloin.

To enhance your weight-loss efforts, check out Joy’s delicious, easy-to-follow meal plan that’s perfectly formulated to maximize results.

For slimming recipes, menus and health tips, visit joybauer.com and follow Joy on Facebook and Twitter.

What do you think of today's Challenge tip? Share with us on TODAY Health's Facebook page. And record your progress on our Twitter hashtag #TODAYHealth!

Read yesterday's tip from Joy:
Do-it-yourself smoothie for a convenient meal replacement