TIPS

Plan your day's meals in advance. If you wait until you're hungry to decide what to make, you might not make the best choices.

Keep healthy foods handy in the cupboards and fridge. Keep fruits and vegetables easily accessible for snacking.

If you are going to a restaurant, decide ahead of time what you will order, and stick to your plan.

Whatever you are eating, always trim or eliminate all sources of fat.

Keep your kitchen in the dark. Clean up immediately after each meals and turn off the lights. A dark, clean kitchen can help stop thoughts of snacking.

When eating pizza out, order with veggies and ask for half the normal amount of cheese.

Load up on fresh vegetables and fruit. They are filling and will leave less room for the fattening, less-healthy foods.

Stock only healthy foods in your home. If other family members must have fattening foods in the house, keep them in a separate cupboard or drawer in the fridge that is not visible to you. Keep your healthy foods visible, and easily accessible.

Listen to upbeat, fast music when you walk. It will help keep you motivated while you're walking and help you to keep a good pace.

Walk! Walk away the blues and the excess fat. Pick a good scenic route. Enjoy what God has given us to enjoy.

Keep track of your measurements (inches) as well as pounds. Write them down every week. You may be losing inches even though the weight is not coming off, or coming off slowly.

Watch out for claims of "low-fat" or "low-sugar" foods. This does not mean that these foods are lower in calories. And, ultimately, the amount of calories you take in do count.

Drink some water when you're hungry. It's common to mistake thirst for hunger and eat when what your body really craves is fluids. Hydrate first, before you reach for food.

Break the bad habit of eating until your plate is clean, and purposely leave at least a few untouched bites at each meal. Eventuall, it will feel natural to stop eating when you're full, and not when your plate is empty.

Brush your teeth immediately after each meal. You will be less likely to eat more food with a freshly cleaned mouth.

Pre-plan your workouts. If you workout in the morning, lay your clothes and shoes out the night before. If you workout after work, bring a bag with your clothes and shoes already packed. This way, you're more likely to keep the date for exercise.

Experiment- add herbs and spices to your dishes to avoid bland, tasteless food.

Always eat something or drink some water before grocery shopping. This prevents a lot of junk from ending up in your cart that shouldn't be there.

Serve food on smaller plates to help cut serving sizes down.

When you come home from the grocery store, measure all snacks (chips, pretzels, etc.) into single serving sizes in baggies. This will make it easier at snack time to make sure you're only eating one serving.

Take one day at a time, and make your strategic plan for the day's food and exercise and follow it.

Eat very slowly and enjoy the flavor of each bite.

When you do have a slip, don't wait until tomorrow to get back into your plan. Do it now.

Set mini-golas for yourself. A 5-pound goal looks much more attainable than a 100-pound weight loss goal. After each 5-pounds lost, make another goal and reward yourself for each goal met.

Eat breakfast every day. Eat at least something small: a piece of toast, fruit, etc. Your body's metabolism slows down at night and does not speed up again until you eat in the morning.