When was the last time you savored a piece of chocolate cake without the slightest bit of guilt? If you've been struggling to lose weight, your answer is probably "rarely" or "never." But what if you could indulge in your favorite foods all the time—without a single thought for how many calories, grams of fat, or carbs they contain—and still lose weight?

Jena la Flamme, a weight loss expert in New York City, has a refreshing and delightful theory that you can do just that. The secret: Learn to work with your body's innate, biological need for pleasure (learn more about her pleasure principles of losing weight here). La Flamme suggests taking inventory of your sensory pleasures and creating a list of the sensations, tastes, sights, scents, and sounds that give you a happiness hit. If you work them into your life on a regular basis, you'll be less likely to reach for unhealthy foods to make you feel good—and when you're craving a doughnut, you'll have plenty of guilt-free, pleasure-boosting alternatives.

Incorporate pleasures from the following categories to create your personal menu.

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