1. Set Realistic Goals…Losing 5-10% of your body weight through diet and exercise is a realistic goal.

2. Find Out What Motivates You…Keep reminding yourself each day of all the benefits of losing weight.

3. Downsize Portions…By cutting portions sizes by a third or a half you cut calories. It takes 3500 calories to lose a pound of fat. If you cut out 500 calories per day you should lose 1 pound per week.

4. Be a Label Detective…Look for calories, fiber and fat grams on the Nutrition Facts panel. Pay close attention to the servings size. Beware every package is different!

5. Slim Down on Fat…Limit added fats like butter, oil, salad dressing, cheese, nuts, and high fat meats. Fat has more than double the calories of carbohydrates and protein. Look for foods with 3 grams or less per serving.

6. Fit in Fiber…Focus on fresh vegetables, fruits, and whole grains. These foods will keep you fuller and they may help lower your cholesterol as well. Look for 3-5 grams on the label.

7. Eat Frequently…Consuming small meals and snacks every 3-4 hours will provide consistent energy while fueling your metabolism.

8. Stay Hydrated…Shoot for at least 8-8oz glasses per day of water! Try to carry a water bottle with you at all times.

9. Listen to Hunger Cues…Before eating between meals ask yourself, "Do I feel hungry". If the answer is no avoid the snack. It is important to get in touch with your body’s hunger and satiety signals.

10. Chew Your Food…By eating slowly you will be able to enjoy your food longer and you will give your brain a chance to sense that you are full.

11. Write it Down…Keeping a record of what you are eating will help identify the problem areas of your diet. It also may make you a little more careful of what you decide to put in your mouth.

2. Get Moving…Aim for 20-30 minutes 3-5 times per week of any cardiovascular exercise (like walking) and continue to increase each week.