by Carol Gioia

Created on: May 04, 2009   Last Updated: June 29, 2009

Diets seldom work. The concept of dieting alludes to a temporary status. One goes on a diet and when the desired weight loss occurs, then the diet is over. A weight gain prompts another diet, setting up a repeated cycle of success and failure.

A more positive approach to sensible weight loss is a consistently healthy eating program that is incorporated permanently into your lifestyle.

Changes in eating habits that come about slowly, and in small increments, are more likely to succeed in bringing about the desired outcome.

Another strategy for healthy weight loss and maintenance is to be patient. You did not reach your current weight overnight. It came about gradually, and that is how you will successfully achieve your desired weight goal; gradually, and in a healthy manner.

Begin by keeping a temporary food journal. Record everything you eat and drink for a week. At the end of that time, add up the calories and compare the total with your target caloric-intake goal. You will be surprised at how mindlessly you have exceeded the amount of calories necessary to sustain you in good health.

Graduate to a permanent food diary that records not only the amounts you have eaten, but your feelings at the time. Raising self-awareness of when, where and why you eat will help you to persevere and succeed in your weight-loss efforts.

Eat only when you are hungry, even if your hunger does not coincide with a fixed schedule. Putting food into a satisfied body just because the hands on the clock indicate it is mealtime can cause you to consume unneeded calories. Eating smaller meals more frequently might align better with your lifestyle.

Twenty practical tips for losing weight and keeping it off:

* Make a list and adhere to it when grocery shopping. This will help you avoid impulse purchases of items high in sugar and low in nutritional value.

* Read labels. Fat-free, or sugar-free does not necessarily mean low-calorie.

* Don't eliminate foods, make substitutions. Plan fresh fruit in place of cake for dessert.

* Make your own individual pre-made lunch baggies of mixed raisins, nuts and dry cereal for snacking.

* Eliminate caffeine and carbonated sodas. Caffeine stimulates the appetite and carbonated sodas make you feel bloated.

* Don't skip breakfast. Your body needs the fuel to keep up your energy level

* Drink 8 ounces of water before each meal. Let water be the only beverage served to accompany the meal. Stay hydrated. Drink water throughout the day. Add

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