A "Green tea appears to boost metabolism slightly, but nobody has documented that drinking it helps people lose weight," says Adriane Fugh-Berman, M.D., an associate professor of physiology and biophysics at Georgetown University School of Medicine in Washington, D.C. Only one published study, a Swiss trial conducted on 10 men, has tested the effect of green tea on metabolism. Extrapolating the results of this research, Fugh-Berman says that if you drink four or five cups of green tea a day, "you might burn an extra 60 calories--but thats not a lot." Its about the same number of calories youd burn in six minutes of jogging.

Part of the metabolism boost can be attributed to the caffeine in green tea, but results from the Swiss study suggest that some other substance is also at work, since green tea seems to increase metabolism slightly more than the equivalent amount of caffeine.

Although green tea itself isnt likely to stimulate weight loss, Fugh-Berman says, if you substitute the tea for lattes or juice, the calorie savings might help you slim down.

Q I recently bought some dried mangoes, and they are intensely sweet, like candy. How does dried fruit stack up nutritionally against fresh fruit? Are nutrients lost in the drying process?

A "Dried fruits usually taste so sweet because their natural sugars are no longer diluted by water," says Tampa, Fla., nutrition consultant Cynthia Sass, M.P.H., M.A., R.D., a spokeswoman for the American Dietetic Association. Fruits generally do not lose nutrients in the drying process, but with the water removed, there are more calories packed into a smaller portion, Sass explains. "Generally, just 1/4 cup of dried fruit, or less, is the equivalent of a full cup of fresh fruit, calorie-wise. To put this in perspective, 1 cup is about the size of a tennis ball and 1/4 cup is the size of a golf ball." One cup of grapes contains 60 calories, whereas just 1/4 cup of raisins has 125. One cup of sliced fresh plums contains 76 calories; a cup of dried plums has 408 calories--more than five times as much.

Be sure to read the nutrition labels on any dried fruits you buy. Many have no added ingredients, but some, like Ocean Sprays Craisins dried cranberries, have added sugars, and others, like many brands of banana chips, contain added fats.

Q I dont eat meat, poultry or fish, and I really need to lose weight. Whats a good weight-loss strategy?

A "At lunch and dinner, aim to fill half your plate with vegetables," says Samantha Heller, M.S., R.D., a senior clinical nutritionist at New York University Medical Center. "Theyre really low in calories and very filling." The other half should include some protein, such as beans or tofu. Since protein is digested more slowly than carbohydrates--especially low-fiber carbs like white bread and white rice--its important to consume protein-rich foods along with whole grains and healthy fats at every meal. "A lot of vegetarians eat higher volumes of carbohydrate than they need," Heller says. "Its very easy to eat a lot of pasta and white rice." Whole-grain carbs have more fiber, are more satisfying and provide a lot more nutrients than refined carbs do.

Dairy products can be good sources of protein, but be careful: Just 1 ounce of Cheddar cheese contains 114 calories and 6 grams of saturated fat. Choose nonfat or lowfat dairy products and watch your portion sizes. The same goes for sweets: To satisfy a craving, try hot chocolate made with skim milk or chocolate soy milk.

To better identify your particular downfalls when it comes to weight gain, keep a food diary for five days. "Write down absolutely everything you eat," Heller says. "Then see where you could have made better choices." A registered dietitian can help analyze your diary and get you started on a plan tailored to your taste preferences. Finally, get in the habit of exercising daily, even for just 20 minutes. Improved eating habits are essential for weight loss, but exercise is crucial to keep the pounds off.

Q My co-workers and I need advice on starting a diet support club. Our ages vary from 18-70, and we have different diet requirements and weight goals. How can we coordinate everyones preferences?

A Pick an end point--three months away, for example--and schedule weekly meetings as you go, suggests personal trainer Colleen Greene, program coordinator for employee wellness at the University of Michigan in Ann Arbor.

At the first meeting, have everyone write down his or her individual nutrition and exercise goals. "Your goals should have nothing to do with weight," Greene says. Because the key to permanent weight loss is making lifestyle changes, focus on developing good habits instead. Also, a body-fat test is a better gauge of progress than the scale is because the scale doesnt distinguish between fat loss and muscle loss. A body-fat test should be performed by a fitness professional or registered dietitian; consider hiring either to administer this test to each of your members.

"At the meetings, share the different obstacles youre facing, but make sure you talk about your successes too," Greene advises. "Sometimes others can see your success when you cant. And maybe someone else will come up with a great solution to an obstacle you face."

Greene recommends that over the three-month period, each person aim to make just a few changes, such as eating three vegetables a day, cutting down on soda or skipping a second helping of dessert. "Diet is a four-letter word," she says. "Take it little by little; dont try to make huge changes." Similarly, make your exercise goals specific, measurable and realistic, such as walking for 30 minutes four times a week, and log your workouts in an exercise diary. (Support clubs also are a great place to find exercise buddies.)

In addition to putting goals in writing, Greene says, everyone should write down a corresponding reward for reaching each goal, such as a new outfit, a massage or a good book. "Just make sure youre not rewarding yourself with food!" she cautions.