If staying lean is a struggle, you just might be hanging out with the wrong crowd. Here’s how to stop your friends from making you fat.

Your friends. If you didn’t know they loved you, you’d think they were trying to kill you: convincing you to go streaking during a blizzard, throwing that wild pitch right at your noggin, secretly spicing your chili with jalapenos.

But there’s something else they might be doing to harm you, and neither they nor you may even know it.

They could be making you fat.

Yes, your bros may influence your weight and the behaviors that tend to make you overweight. In a study published in the August issue of the American Journal of Clinical Nutrition, youngsters age 9 to 15 were paired up with either a friend or an unfamiliar person of similar age. Friends who ate together consumed more food than those paired with someone they didn't know. Friends were also more likely to eat similar amounts than participants paired with a stranger. The results, researchers said, suggest that friends may act as “permission givers” when it comes to overeating.

“It’s the same as smoking,” says exercise psychologist Thomas Collingwood, who holds a doctorate in psychology and works at Fitness Intervention Technologies in Richardson, Texas. “If your buddies smoke, you tend to smoke. The issue is peer pressure -- and we’ve known for a long time that this has a powerful, powerful effect on all kinds of behaviors.”

Does this mean you need to shed friends to shed pounds? Not necessarily. You can fight the weighty influence of your crew while actually helping them get leaner, fitter and healthier. The ways:

1. Know when you’re at risk and plan ahead.
Beware the dangers of being packed into a booth down at the local TGIF with your posse on a Saturday night. “The dinner table or the bar is probably the worst for guys,” says weight loss expert Kara Mohr, who holds a doctorate in exercise physiology and is the co-owner of Mohr Results Inc. “It’s a ‘man out’ thing -- who can drink the most, eat the most, enjoy the most.”

Recognizing these high-risk social eating situations in advance will enable you to plan ahead. For instance, consider pulling up the menu of the restaurant you’re headed to in advance so you can find the healthy alternatives there -- or maybe even decide you don’t want to go to this place at all! “Once you’re at the buffet at happy hour, it’s probably too late,” adds Mohr.

2. Take one step at a time.
“You don’t have to say ‘I’m going to stop hanging around with my friends, go the gym every night and eat celery sticks from now on,’” says Mohr. Instead, start by skipping the wings at happy hour. Or decide not to drink on weeknights. Or choose the menu’s healthy alternatives. “You still have choices, even if you’re hanging with the same friends,” says Janice Baker, a registered dietitian based in San Diego, Calif. “Instead of five beers, maybe it’s two beers with water in between. Instead of a double cheeseburger and 64-ounce soda, maybe it’s a regular burger with an iced tea.”

3. Put your money where your mouth isn’t.
No need to make an announcement about your new exercise or eating program. Just go ahead and do it. “You don’t have to talk about dieting; just set an example and enjoy your friends,” says Baker. “They might catch on and start asking about what you’re doing to be in such good shape.”

4. Be the game changer.
Perhaps the group could use a shake-up. While watching football on TV, “maybe you take the initiative to say, ‘Hey guys, at halftime, let’s go shoot some hoops instead of sitting around,’” recommends Collingwood. “Or ‘This week, how about we meet at the gym before we go out?’”

5. Work together.
Psychologists often use a “behavior contract,” a written agreement that you and a buddy could sign, to help people make changes. Example: You and your pal can pledge to do a 30-minute circuit workout at the gym together twice a week for the next month. You set a nonfood reward for compliance (e.g., after the month of workouts, you’ll treat yourselves to tickets to a ball game) and a punishment for failure (e.g., you’ll both do the dishes for your respective girlfriends for a week). If one sticks with reaching the goal and the other doesn’t, the non-sticker buys the tix.

Collingwood, who has helped develop fitness programs for everyone from middle schoolers to veteran police officers, says he’s found a 60 percent success rate with those who use a behavior contract. “They’re successful if they’re kept simple and doable,” he says.

6. Make a clean break.
If your playmates refuse to buy into any of this, maybe it is time to move on -- or at least see them a little less or under different circumstances. Instead, you can make some new friends (at the gym, the park -- heck, maybe even Subway!) who want to lift weights and play ball, and whose idea of fun extends beyond seeing how many plates of nachos and cheese they can scarf down. Says Mohr: “It can’t hurt to find new friends that model the behaviors you want to adopt.”

Football season’s best action isn’t on the field -- it’s in the stadium parking lot. Here’s how to throw a bash that’ll make people forget about the game.

Sure, the real celebrities are inside the stadium getting ready for kickoff. But the parking lot is your place to shine -- as the Peyton Manning or Tom Brady of tailgating parties.

Reaching elite level isn’t easy, though. It takes discipline, practice, the proper equipment and the right coaching -- which is provided here by two of the world’s top minds in this ever-competitive field. Follow their game plan, and you may never even bother making your way to your seats inside for the main event.

Know the Ground Rules
Stadiums set up strict rules for tailgating -- and their security crews enforce them aggressively. Are bottles legal? Can you use only charcoal grills, or does it have to be gas? “What’s most confusing is that the rules can change from year to year. So even if you’ve been to the stadium before, check on its Web site beforehand to know what you can and can’t do,” says Joe Kahn, who runs the Tailgating Web site and has cooked out at 31 NFL stadiums, 123 college stadiums and nine NASCAR venues.

Create a Checklist
“The biggest mistake people make for the tailgate barbecue is actually forgetting to bring the grill or the food,” says Deidra Darsa of the Hearth, Patio and Barbecue Association. (She should know. Her organization actually took a poll on the topic.) Trying to come up with a new game plan from the parking lot is always a disaster. So before you go, write a list of everything you need to bring -- the food, fuel, grill, condiments, ice, utensils, napkins, chairs, cheese-heads and whatever else. Then, as you’re loading the vehicle, double-check that all’s accounted for.

Get There as Soon as the Parking Gates Open
The time varies, usually between three and four hours before the event -- though in some places, like Penn State, visitors can arrive up to two days beforehand. Arriving at the parking area early “will allow you to get the grill going so you can enjoy the food and socialize,” says Darsa. Adds Kahn: “A tailgate is like a community social. You want to enjoy yourself and not feel rushed.”

Keep It Simple 
Overlook this rule at your peril. Serving up prime rib and chicken cordon bleu sounds great, but in practice can be a pain to prepare, and more important, hard for partygoers to eat. “This isn’t a cooking contest. Emeril isn’t going to show up,” says Kahn. His advice: Prepare the food beforehand as much as you can so it’s easy to cook at the tailgate, and make everything bite-size so your guests can eat with one hand. Instead of steaks, do kebabs. Instead of super-size burgers, make sliders. And leave the deep fat fryer at home. Not only is cooking with it a hassle, but it’s a safety hazard in confined areas like parking lots.

Spy on the Opposition and Steal Their Plays
“Walk around while you’re there, look at what other people are doing,” says Kahn. “You’ll get a lot of great ideas for future tailgates.” The more you learn from the success of others, the greater your chances of becoming a prime-time player -- in the parking lot.

If your stove’s a stranger to you, fear not -- you can make quick and healthy meals -- such as salsa-smothered turkey meatloaf -- with that old counter standby: the microwave.

Sure, you know that your microwave oven is good for nuking popcorn and Hot Pockets. But home-style meatloaf? Yep, that magic box in your kitchen is a lot more versatile than you think. In fact, microwaving preserves more flavor and nutrients than other cooking methods, says Barbara Kafka, one of America’s leading authorities on food and cooking, and the author of Microwave Gourmet Healthstyle Cookbook. It turns out that your microwave may just be one of your best tools for healthy cooking … that is, if you can master the machine. Here’s what you need to know to do so:

How it heats your food First of all, “nuking” has nothing to do with how a microwave works. The oven actually heats with electromagnetic energy more akin to radio waves than X-rays. Microwaves jiggle all the molecules in the food, causing friction, which results in heat. So really, the food is steaming itself from within. This moist cooking heat means you can prepare foods without adding lots of unhealthy fats, but it also means your food won’t get browned and crispy -- so if you want a great steak or a burger, go with a grill or broiler.

What the microwave is good at The microwave is best at zapping water, fat and sugar molecules, which are primarily what comprise most proteins and vegetables. This explains why it is “brilliant” at cooking fish, poultry, vegetables and most carbs like rice and pasta, says Kafka. Also important: Microwaves only penetrate about an inch and a half into foods, so they’ll cook from the outside in. Thus, Kafka says, the ideal “nuke” foods are uniform in thickness and shape, like cubed chunks of chicken breast, pork, beef or fish.

How powerful your oven is There are plenty of great microwave recipes out there -- but unless you know how much muscle your oven has, the given cooking times will be worthless. This is because all microwaves are not created equal. Most microwaves range from 750 to 1,100 watts (find out your wattage by looking on the back or inside the door of the oven), and most good recipes give a range of cooking times, so the more powerful your oven is, the shorter the zapping time. Still, there’s no harm in checking your food often (opening the door won’t affect cooking times). Cook a juicy piece of chicken too long, and you’ll get a hockey puck.

Incidentally, for meats and poultry it’s important to make sure they’re cooked to a safe temperature. Insert an instant-read thermometer (available at any supermarket) into the center of each piece: Beef, pork and lamb should be at last 160 F while poultry should reach at least 165 F.

Where to put the food Before delving into nuke cuisine, make sure you have a variety of microwave-safe dishes (no metal -- it makes microwaves bounce all over, potentially causing a nasty fire). Once you’re armed and ready, take special care in placing your food on the dish, since how you arrange foods inside the microwave is key. Food will cook from the outer edge of the dish to the center, so always have the thicker end of, say, a chicken breast or fish fillet, pointing outwards, and space foods evenly apart. If your microwave doesn’t have a spinning carousel (for even cooking), buy one where microwave ovens are sold -- otherwise, you’ll need to rotate your food every couple of minutes.

How to Make Salsa-smothered Turkey Meatloaf
One thing your microwave is not equipped to do is spit out a homemade turkey meatloaf. That’s where we (and you) come in. The great thing about this recipe is that you only need a few ingredients, since the salsa alone adds so many flavors.

And by the way, cooking up a tasty meal is a surefire way to get in good with the folks or impress a date.

Start to finish: 25 minutes

Servings: 4

Ingredients:
1 large egg
3/4 teaspoon garlic salt
1/4 teaspoon ground black pepper
1 1/4 pounds 93 percent lean ground turkey
1 1/2 cups mild or medium chunky tomato salsa (divided)
3/4 cup bread crumbs
2 teaspoons vegetable or olive oil

Directions:
1. Spray a 9-inch microwave-safe pie dish with cooking spray or lightly coat it with oil.

2. In a mixing bowl, beat egg, garlic salt and pepper with a fork.

3. Add ground turkey, 1 cup of salsa and bread crumbs. Mix together thoroughly.

4. Transfer the mixture to the prepared baking dish and form a flat, round loaf about 1 1/2 inches thick.

5. In a small bowl, stir together oil and the remaining 1/2 cup of salsa.

6. Cover the meatloaf loosely with wax paper, and microwave on high for 15 to 20 minutes, rotating the dish a quarter turn every 5 minutes, until the meatloaf is no longer pink in the center and an instant-read thermometer registers 160 F in the middle of the loaf (to make sure the meat is fully cooked and safe to eat).

7. Spread the remaining salsa on top of the meatloaf and let it sit for 5 minutes before slicing.

8. Serve this spicy dish with a green salad and a few warm flour tortillas.