STEP 1 Load up on spring veggies 多吃春季蔬菜

Head to your local supermarket -- or, better still, a farmer's market -- and load up on spring produce.

STEP 2 Know your portions 了解自己的食量分配

Know proper portion sizes: One carbohydrate serving is a slice of bread; 1/3 cup cooked rice or 1/2 cup cooked pasta; or 1 cup cold cereal. One protein serving? A 2- to 3-ounce piece of meat, chicken, or fish -- about the size of a deck of cards; 1 egg; 1/2 cup cooked dry beans; or 1/3 cup nuts. One dairy serving includes 1 cup yogurt or 2 dice-sized pieces of cheese.

STEP 3 Eat a good breakfast 早餐要吃好

Eat a 200- to 300-calorie breakfast that includes half a protein serving, 1 carb, and 1 fruit serving -- either 1 piece, or 1/2 cup. Cantaloupe, honeydew, apricots, mangoes, and strawberries are all available in the spring. Starting the day right will help you get thin by summer.

STEP 4 Eat a healthy lunch 午餐要健康

Eat a 300-to 400-calorie lunch that includes half a protein serving; unlimited low-starch veggies; and 1 serving of fat, such as 1 teaspoon butter and 1 tablespoon salad dressing. If you like salad, butter lettuce, endive, spinach, radicchio, and arugula are all in season.

Avoid starchy vegetables like white potatoes, green peas, and corn.

STEP 5 Eat a good dinner 晚餐要”好好“吃

Get thin by summer by eating a 400- to 500-calorie dinner: Include 1 protein serving; unlimited low-starch vegetables; 1 carb, and 2 fats. Fava beans, green beans, okra, and carrots are plentiful in the spring.

STEP 6 Enjoy 2 daily snacks 每天享受两个小零食

Enjoy 2 snacks per day, which can be either a serving of fruit or a low-fat dairy serving. And low-starch vegetables are unlimited if you don't add any fat to them, so feel free to nosh on spring treats like sugar snaps, radishes, and blanched asparagus. Now you know how to get thin by summer. See you at the beach!

Sixty-five percent of women surveyed from 15 countries say they'd reward themselves with a new pair of jeans if they hit their weight goal.