Avoid added sugar
Avoid packaged foods with sugars. Check the ingredients for all kinds of sugar: sucrose, glucose, dextrose, corn syrup, honey, and fructose.
Avoid packaged foods with added salt
Check the ingredients label for the % DV (percent daily value) of sodium, and look for the lowest sodium options.
Choose a wide variety
Keep a variety of the fruits and veggies that you enjoy available for meal time and for snacks. Try a new fruit or veggie every week.
Deal with your emotions
Do you overeat because of anger, stress, depression, boredom, loneliness, or other emotions? Identify your triggers and learn to adapt.
Don't be afraid to snack
Snacking between meals can prevent you from feeling hungry. Just pick healthful, low calorie snacks. Carrots are good!
Don't fall for magic
There is no such thing as a magic pill or magic remedy for sustained weight loss. Don't fall for the come-ons.
Don't banish anything
if you have a favorite food that is high in fat or calories, don't deprive yourself. Keep a modest amount of that food in your meal plan.
Don't become complacent
Don't listen to your friends or your spouse if they say I like you the way you are. You should ask "Do you like you the way you are?"
Don't overdo it
Don't ramp it up expecting immediate results. Set a pace you can maintain, and stick with it for long lasting results.
Don't shop hungry
Its easier to resist when you are full! When you are hungry, you are more likely to select prepared snacks, sweets, and bad-for-you foods.
Don't torture yourself
Satisfy the cravings when they come. Take time to enjoy the indulgence, savor it, and eat only as much as you need to be satisfied.
Drink more water
Water is good for you, and has no calories. Avoid fruit juices, soda, or any beverage containing sugar.
Eat a variety of veggies
Don' t forget dark green, leafy, and orange veggies, AND dry beans and peas.
Eat less fat
Fat content in food is a major contributor to calories, so remove, reduce, and eliminate fatty foods. It's good for your heart too!
Eat low density foods
Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk- these all have lots of nutrients, and fewer calories.
Eat more fruits and vegetables
They provide natural calorie control because they help you feel full with fewer calories and they are rich in nutrients!
Eat more fruits, vegetables, and legumes
These great sources of fiber help lower cholesterol and reduce risk of heart attack (and they keep you regular!).
Eat slowly
Be sure to take time to eat. You will feel more full, and eat less, if you take the time to enjoy your meal.
Exercise is key
As you cut back on calories, if you do not exercise more, your body will adapt to the fewer calories without significant weight loss.
Get enough sleep
If you are sleep deprived, you are more likely to fall off your diet, and indulge when you don't need to.
Identify your exercise
An increase in activity is ESSENTIAL if you want to keep the weight off. Find an activity that you enjoy, and keep doing it.
Ignore Ronald
It's best to stay away from McDonalds.
Keep a food diary
Record in your diary what you ate, and observations on why you ate it. Self awareness is a key technique to controlling your own behavior.
Listen to recorded music
Watching TV or listening to live broadcasts makes it harder to get in the zone. Take your favorite music with you.
More fiber is good
Fiber has a variety of benefits, among them it prevents constipation associated with a reduction in calories.
Never crash diet
Crash dieting causes rebound. If you don't adjust your lifestyle to something sustainable, you have little hope of keeping the weight off.
One pound a week
A good rule of thumb for a sustainable rate of weight loss. If you are losing less than this, you are not really trying.
Play video games
If you set up a favorite video game to play while exercising on a machine at home, the intensity of the game can amplify your workout.
Portion control
Portion sizes are out of control in restaurants. Plan to share the main dish, or take half of it home with you.
Start reading labels
It is a pain, but paying attention to the labels will help you steer away from high fat, high calorie options.
Start weight training
In addition to aerobic exercise, weight training that builds muscle will boost your metabolic rate, and you will burn calories faster.
Stay focused on health
The objective should be to get healthy, not to get thin. Exercise and good nutrition will bring both better health, and weight loss.
Stick to your goal
Have a goal for number of servings of fruits and veggies each day - at dinner, add one or two more servings if you haven't met your goal.
Substitute, don't eliminate
For each unhealthful, fatty, or high calorie food that you like, look for a better alternative you can substitute.
Sugars don't hurt
At least not directly - but sugars make it hard to keep to a restricted calorie plan that is rich in nutrients. So minimize your sugar.
Think of the long term
It's much better to create an eating and exercise plan for the long term. Don't just diet to lose weight without changing your lifestyle.
Try club soda
If you really enjoy carbonated soft drinks, switch to club soda for the carbonated experience without the calories.
Try walking
Every bit counts, so look for ways to walk more during your day.
Vary your diet
Don't pick a dull diet and eat the same thing every day. Make your diet varied, colorful, tasty, and nutritious.
Weigh yourself
If you don't have a scale, get one. Weigh yourself daily and use it as a reminder to keep to your plan.
Zone out with an iPod
Listen to music while exercising to create a happy zone, and help the exercise time fly.
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