Trying to lose weight? Here's some advice on some foods to eat — or avoid — from the book "How to Lose 9,000 lbs. (or less)" (Hundreds of Heads Books, www.hundredsofheads.com, $13.95), straight from people who've done it:

“Cut down on your salt intake. The most important thing I learned was how much sodium can affect your weight. I started using salt substitute, and it made a big difference in how much water weight I retained.

“I used to eat ‘regular’ everything — regular mayonnaise, regular cheese, regular milk, etc. I tried fat-free things, but they taste like plastic to me. So I compromise and buy light or reduced-fat foods.”

“People have the wrong idea about how to eat. The processed foods are the problem, not the natural fat in foods. If people gave up eating fast food and processed foods, they’d be surprised at how good a healthy diet is. Instead of eating lowfat crap, try eating something in its natural state.”

“Healthy food doesn’t have to taste bad. Breaded, pan-seared, or baked fish is tasty and filling. Same goes for chicken. Salads, with the right salad dressing (in the right amount), can also be good. Find a vegetable you like to eat and have more of it. It’s surprising how filling salads and veggies are. Whole wheat breads and brown rice are also tasty.”

“I began to drink eight to 10 glasses of water each day and I stopped eating chips, pretzels, popcorn, cake, etc. and ate only fruit, vegetables, protein, and very small amounts of carbs.”

Patricia Michener, West Grove, Pa., lost 146 pounds

“Remove coffee from your daily diet, as hard as that can be. If you absolutely can’t do without it, you should wait an hour after eating before enjoying a cup of coffee or you will cut iron absorption in the body up to 40 percent.”

Hundreds of Heads Books’ survival guides offer the wisdom of the masses by assembling the experiences and advice of hundreds of people who have gone through life’s biggest challenges and have insight to share.