Focus on healthy eating – not a ‘diet’, which begins and ends. Aim to make changes which become long-term habits. Persons, who win at weight loss long term, continue to eat the same way even after they have reached their goal. Here are some secrets of those who have won the battle of the bulge:

1. Have regular, scheduled meals. Do not skip meals, especially breakfast, and don’t go more than five hours without eating.
2. Keep tempting, high calorie (sugar and fat) foods out of sight. You should be able to have an occasional treat.
3. Control portions.
4. Keep variety in your diet. Do not regularly exclude food groups.
5. Pay attention to what you drink as well as what you eat, also, to the way that foods are prepared.
6. Stay connected (friends/family/pet) and have some fun. Boredom and loneliness often lead to mindless eating.
7. Don’t drastically cut calories (below 1,000 calories per day). You may lose tissue (muscle) which can slow your metabolism.
8. Learn to eat slowly. Goal: chew each bite at least 15 times. This is much easier if you are not ‘starving’. Of course, feeling a little hungry is okay.
9. Be active. Get up and move more, whether a structured exercise program, or begin by just increasing you daily activity.
10. Learn to manage stress and get enough sleep.