2. Small dietary changes can provide huge results that will last a lifetime. For instance, use non-fat dairy creamer instead of half-and-half in your coffee.

3. Don’t rush into dieting. A safe and healthy weight loss is no more than one to two pounds per week, and this kind of dieting is easier to stick with.

4. Salads are healthy, but not when drenched in dressing. Stay away from salad bars with
pre-made salads like tuna and macaroni salad—mayonnaise adds a lot of fat.

5. Vegetables are great snacks, but they hardly ever make it out of the refrigerator after
grocery shopping. Instead of putting everything away in their packaging, wash and cut your veggies right away and store them in easy to reach containers. And never go shopping when you’re hungry.

6. When cooking, you can save as many as 120 calories per tablespoon by avoiding fats like butter and olive oil. Get a cooking spray like Pam instead. Your heart and hips will thank you.

7. If you’re craving a favorite treat, don’t deprive yourself of that joy. Denying yourself these cravings can set you up for binging. Instead, allow yourself to have smaller portions of your favorite snack now and then.

8. “A jelly doughnut does not a good morning make.” Start the morning off on the right foot. Have a breakfast full of high-fiber and protein-packed foods like a high-fiber cereal, low-fat yogurt, low-fat cheese, or an egg.

9. Ahh, the dreaded vending machine rears its ugly head as the four pm blahs settle in. Resist that temptation, and choose fruits and veggies, low-fat yogurt and string cheese, or whole-grain, low-fat crackers instead. They provide better nutrition and keep your blood-sugar level on an even keel. Pack snacks to bring to work with you.

10. Don’t tempt and tease yourself if you’re trying to be good. Throw out or give away all the unhealthy, high-calorie junk foods in your home so there is no way you can slip up.