The first things many people do when they want to lose weight is dramatically cut their calories and make a list of off-limit foods. Even with the best intentions, doing this is actually slowing down your metabolism and creating cravings. This results in more stored fat, and the eventual binge when cravings are finally too strong to ignore.

Then there is the sense of failure and frustration due to feeling like you have fallen off the wagon. Determined to do better next time, the cycle begins all over again. Yo-yo dieting is a way of life for millions of Americans - even though there is more than a 90-percent failure rate.

Nutrition is the leading contributor to weight loss. It is imperative that you stay conscious of what goes into your body. The quality of food you eat is directly reflected in your body's appearance, as well as your overall health. No amount of exercise can counterbalance a poor diet. Eating healthy does not require deprivation of your favorite foods, but rather moderation of foods that do not promote health and weight loss. When the bulk of your diet is made up of various whole grains, vegetables and fruits, there is no need to count calories or worry about getting adequate nutrients. These fresh foods are lower in calories and higher in nutrients than overly processed foods or high-fat meat and dairy products.

Here are some recommendations for lasting weight loss:

1. Do not drastically cut calories. They are your body's energy and necessary for it to function efficiently. What you can do is limit the empty calories. These come from foods with little or no nutrients. If some of the leading ingredients are flour, high fructose corn syrup, sugar or partially hydrogenated oils, you can bet the food does not support your health or weight loss.

2. Keep junk foods out of sight, and out of mind. When ice cream is in the freezer or potato chips are calling to you from the pantry, they are hard to ignore. Keep healthy snacks that satisfy your cravings close by. If you have a sweet tooth, strawberries should do the trick. If you crave crunchy or salty foods, keep carrots or a variety of nuts in stock.

3. Do not drink your calories. Soda, juice, coffee filled with creamer and alcohol can contain a ton of calories. By sticking to tea and water you can cut hundreds of calories each day. By simple cutting out a couple high-calorie beverages daily, you can lose several pounds.

4. Make fitness a priority. If exercise is something that's

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