by Sharon Grata

Created on: May 01, 2009   Last Updated: June 29, 2009

Step 1. Make it a lifestyle not a diet program. Attitude is everything.Make up your mind that this is how you will eat the rest of your life and not just until that wedding or cruise comes you will lose more and keep it off.

Step 2. Gradually make your daily life more active. Take the steps. Walk to Work. Walk during your lunch break. Don't go to the nearest restroom, walk to the one furthest away. Walk the dog twice.

Step 3. Gradually replace your soda with flavored low or zero calorie water.

Step 4. Replace the donut with an English muffin or small bagel. Use fresh fruit instead of jelly.

Step 5 Its been shown that women who eat eggs for breakfast three times a week lose more weight. Hard boil them ahead of time and pop an egg or two on those hectic running late mornings.

Step 6. Add lemon to your water. Its a natural diuretic.

Step 7. Eat a protein every two to three hours. Proteins keep your blood sugar levels on an even keel and reduce the need to munch. Peanut butter on a cracker, a small package of almonds, those bags of cheese cubes and string cheese and quick and easy.

Step 8 In order to lose one pound a week you have to get rid of 3,500 calories. Divide that by 7 days. That's 500 calories a day. Spit that by lowering your daily intake by 250 calories and exercise enough to burn another 250 calories.

Step 9 Add more fruits and veggies to your daily diet. Most are low in calories and fill you up during those gotta have something to eat moments.

Step 10. Don't deny cravings. If you're hungry for pizza broccoli won't cut it. Take a bagel, spread pizza sauce and skim mozzarella cheese, add some mushrooms and green peppers and you got your craving defeated.

Step 11 Make it hot. Adding spices to your foods will increase your metabolism and burn more calories.

Step 12 Watch portion sizes. Rule of thumb is 4oz of meat is the size of a deck of cards. A bagel should be about the size of a CD. Raw veggies a cup and cooked veggies a half a cup.

Step 13. You can eat out. Fast foods choose the smallest sandwich and replace the fries with a side salad.

Step 14 Eat slower. It takes awhile for the brain to realize your full.

Step 15. Make it a rule not to eat anything after 8 pm.

Step 16. Chew gum when you get those pangs or temptations.

Step 17 If you are hungry for a snickers, buy a bag of the smallest version of the candy. Eat one and chew slowly. That will satisfy the craving.

Step 18. If you go out and want a drink go ahead. Drink one light beer or have a wine spritzer.

Step 19. Forgive yourself if you indulge. There is always tomorrow to get back on track.

Step. The most important meal of the day is breakfast. Don't skip breakfast and you'll be surprised how much less you eat throughout the rest of the day.

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