1. Set realistic long-term and short-term goals.
  2. Drink more water
    • Drink a large glass of water before each meal
    • Drink at least eight 8-ounce glasses of water every day
  3. Eat more often. Aim for 5-6 mini meals per day instead of 3 large ones. This helps you from feeling deprived or over-hungry. Studies have shown those who eat more frequent meals consume fewer calories per day.
  4. Eat breakfast. Eating in the morning revs up your metabolism. Breakfast eaters eat less at later meals. Eating in the morning is linked to more weight loss in people trying to lose weight.
  5. Limit consumption of refined starches, sugar and fast food. These foods are rapidly digested and tend to be very calorically dense.
  6. Add weight training 2-3 times per week to your exercise plan.
  7. Lean toward protein. Higher-protein, lower-carbohydrate diets lead to slightly more weight loss than just cutting calories.
  8. Watch your potion sizes. Use smaller plates, bowls, and glasses. Share restaurant meals with your dinner partner or take half home. Read food labels to determine the number of servings per package.
  9. Pre-plan meals and snacks for the week so you’ll have the right foods on hand to make healthy meals and snacks.
  10. Choose your calories by the company they keep. Focus on choosing nutrient-rich foods. including plenty of fruits, vegetables, whole grains and lean proteins. Choose high-fiber foods; not only are they healthy for your digestive tract, they help you feel full.
  11. Keep a food and activity diary. This is a reality check and a good tool to help you identify triggers to overeating and unplanned eating.
  12. Don’t go hungry. Have a snack such as an apple or a cup of clear soup before grocery shopping or attend social events, such as parties and family gatherings.
  13. Have a good support system. Work with a Registered Dietitian, weight coach, weight loss/exercise buddy, or sign up for online support groups.
  14. Weigh yourself once per week. The National Weight Loss Registry data supports weighing yourself as a successful strategy for keeping the weight off.
  15. Attach a pedometer to your waistband. Studies show that using a pedometer encourages you to move more and burn more calories.
  16. Reward yourself for achieving mini goals. Every positive step is a step in the right direction to help you reach your long-term goals.
  17. Forgive yourself. Striving for perfection is unrealistic and creates unnecessary guilt. Learn, assess and figure out how you can more positively handle similar situations in the future, then move on.
  18. Learn to nurture yourself in other ways if you find yourself eating in response to emotions.
  19. Eat more slowly. It takes 20 minutes for your brain to realize your tummy is full. Slowing down also allows you to focus on your food and get more enjoyment from your meal.
  20. Be willing to commit to making long-term behavior/lifestyle changes.