Before: 187 lbs.
After: 117 lbs.
Program used: Weight Watchers

At the age of 26, after years of failed fad diets, Lisa Delaney turned to Weight Watchers and dropped an impressive 70 lbs. But even though the 5-foot-4 Birmingham, Ala., writer finally weighed in at a slender 117 lbs., she has held on to the image of herself as a “fat chick.”

Once you have been seriously overweight, says the author of Secrets of a Former Fat Girl, you never see yourself as more than a binge away from blimp-hood. And for Lisa, as for so many women who have worked hard to shed weight, the question quickly became, “How will I ever take a cool-headed, lifelong approach to staying slim?” Here, the tricks that Lisa, now 46, has learned through trial and error:

Quit Envying the Slim and Un-Obsessed

Lisa spent years fixating on people who didn’t spend their lives fixated on food: “I used to watch in awe as they indulged unself-consciously, wondering what it would be like to be able to do that,” she says. But after realizing that her repetitive thoughts were inspired by the very emotions that had caused her to gain weight, Lisa began “rewiring” her brain.

“Think of food as fuel, not as an indulgence” became her credo. And the simple questions that sprang from that — “Am I hungry, or just bored?” “What foods does my body really need?” — became some of the most important she would ask herself.

Hit the Convenience Store!

For Lisa, zeroing in on her weakness for bread, pasta and pretzels was what finally kept the pounds at bay. But instead of depriving herself completely, she allows herself one “bread-y” treat a day. Once you learn the art of mindful eating — of savoring every subtle taste and texture — you keep your cravings in check, she discovered. Her very favorite craving-cooling tactic? Load up at the convenience store. Stocked with single-serving portions, “It makes portion control, uh, convenient.”

Set Your Own “Perfection” Standard

“I know my body is not perfect,” says Lisa, who, despite being a size 2, points to her “thick legs,” “flat chest” and “wide hips.” “But being a ‘former fat girl’ is about living life on your own terms, going for what you want and being fearless, not chasing down a number on the scale,” she insists.

And so, instead of hitting the gym relentlessly, Lisa makes fitness about having fun. She takes walks after dinner with her dog, and she plays soccer and baseball with her construction-supply salesman hubby, Rick, 46, and 6-year-old son, Johnny.

Chant — You’ll Get Past the Embarrassment (Eventually)

“When I feel like indulging,” Lisa notes, “I repeat my mantra and it usually stops me.” In Lisa’s case, that mantra would be “INO,” code for Weight Watchers’ warning, “It’s not an option” — the “it” in question being a forbidden food.

To create a mantra for yourself, identify your personal goals — How often will you walk? How many calories will you consume? — and think of a word that reflects them. If you feel silly chanting, write your mantra on several Post-its and stick them to your computer, fridge or television.

Remember: It Ain’t Over ’Cause the (Former) Fat Lady Ate a Cookie

Do not declare the diet, or even the day, “ruined” because you briefly tumbled from the calorie-counting wagon. “So you did have one treat too many?” asks Lisa, who recalls a night spent driving from bakery to bakery in search of the “perfect” cookie, sampling madly at every stop.

“That doesn’t mean all is lost.” In fact, nutritionists say you have to consume a whopping 3,500 calories in order to gain one measly pound! If you occasionally slip, forgive yourself, and move on.

Laugh at the “Saboteurs”

Once a heavyset co-worker caught Lisa snacking on carrots, and sarcastically said, “Oooh, doesn’t that look yummy?” Lisa simply chuckled in the way she’d “reserved for such an occasion,” she recalls. Although she’d learned this tactic as a “fat girl” (a dismissive laugh is better than a “witty” but defensive-sounding reply), Lisa relies on it to this day to avoid explaining herself or getting into conversations she doesn’t want to have — with people determined to convince her she doesn’t need to watch her calories!