2) Plan your meals. This will prevent you from going to a fast food place, helping you avoid unhealthy food choices.

3) Do not skip breakfast! Eat within 1 hour of waking up to rev up your metabolism.

4) Eat every three hours (5-6 times) to keep your metabolism elevated throughout the day (3 meals & 2-3 snacks)

5) Eat small portions of foods at each meal.

6) Refrain from allowing too much time (4 hours or so) to pass without eating. Doing so slows down your metabolism, making it easier to store fat.

7) Eat slowly. Put the fork/spoon down after each bite. It takes approximately 20 minutes for your brain to receive the signal that you are full.

8) Chew your food thoroughly.

9) Eat plenty of complex carbohydrates (legumes, veggies, fruits, grains.)

10) Select non-fat, diet, lite, low-cal, fat-free, & low-fat foods & dressings regularly.

11) Limit or eliminate concentrated sweets, butter, margarine, fast foods, fried foods, & alcoholic beverages.

12) Drink plenty of water (8 cups or more per day)

13) Eat a small garden salad before dinner & eat your veggies first.

14) Refrain from eating pasta, rice, potatoes, and bread 4 hours before you go to sleep.

15) Learn, practice, & follow a healthful eating plan for the rest of your life.

16) Move, move, move! Use the stairs instead of the elevator or escalator. Walk during your breaks at work. Park a distance from the mall and walk. Stay active!

17) Exercise! Lift weights at least 3 times per week for 30 minutes, keeping rest periods at a minimum& do cardio for 30- 60 minutes 3-5 times per week.

18) If necessary, hire a personal trainer to motivate you &guide you in the correct direction. For convenience, take nutritional supplements (protein bars & shakes) to give you a boost and for convenient snacks.

19) Consult with a physician before starting an exercise program.

20) Believe in yourself! You can do it!