Who you kidding? Recognize your excuses,
“I have no time to exercise” and the truth,
“I’m too lazy, I don’t want to get up early”.

What's eating you? For some, overeating is triggered
by emotions. Learning to deal with emotions without
food will aid in long-term weight control.

Wear clothes that fit or have them tailored to fit.
A great fit can make an outfit, just as a
Poor fit can break it!

Walking works! Start walking today.
It’s free and no expertise is needed,
just a pair of comfortable shoes.

Visualization is an effective tool used by top
athletes and performers. Visualize the
new you. Fit and trim!

Using food to cope? Everyone has problems and
eating won’t make them go away. Prepare for
times of emotional distress with non-food
alternatives like taking a walk.

Use pictures to help you reach your ideal weight.
Visualize the new you - fit and trim!
Studies prove visualization works.
Get the picture?

Tough day at work, tired and hungry? Stock healthy
and tasty meals that can be microwaved in
minutes when you just can’t wait.

To limit calories, take a standard serving out of the
package and eat it off a plate instead of out of a
box or bag. Eat slowly so your brain can get
the message that your stomach is full.

Think moderation - not elimination or deprivation.
All foods, even ice cream and cake, can fit
into a healthy diet.

The U.S.D.A. suggests thinking about
serving sizes as common objects:
3 oz. of cooked meat, poultry or fish =
a deck of cards

Support helps! Find a diet buddy who is as motivated
as you, or more, to lose weight - maybe a friend,
co-worker, family member or member of an
online weight loss forum.

Studies show that the more physically fit a person is,
the lower their blood pressure during a stressful day at work.

Studies show pedometers motivate walkers because
they provide a constant reminder of how close you
are to your 10,000 steps a day goal.

Studies confirm weekends may be hazardous to our
waistlines. Prevent weekend over indulgences by
being more aware of your food choices and
increasing physical activity.

Stop telling yourself that you can’t lose weight,
you can. Be positive and take action, eating
healthy and exercising regularly.

Stop mindless eating. Without a conscious awareness
of what you are consuming each day, calories
quickly add up to weight gain.


Starving yourself, especially before going
out to eat, can lead to overeating.

Some successful dieters found that placing the bathroom
scale in front of the refrigerator was just the trick to
making them think twice before opening the door.

So, what's stopping you from trying some of these
tips today? Don't wait to put your plan into action.
Try a new idea today.

Small changes add up to weight loss! Spend the
extra few dollars to buy convenient pre-cut
and washed vegetables and fresh fruit.

Slow down your eating pace and add to the enjoyment
of your meals and by listening to soft instrumental
music while dining.

Skipping meals only tricks your body into thinking
its survival is threatened, so it reacts by holding
on to its stored fat for dear life.

Signal your brain that the meal if over by removing your
plate from the table when finished eating or leaving the table. At restaurants, cover your plate with your napkin.

Set regular hours. Many people find it difficult to consistently
wake-up early to exercise, often because they have not
slept enough and don't wake at the time each day.

Reminders help. Change the password on your computer to
one that reinforces your weight loss goals such as:
" think thin" or "healthy and slim."

Rather than the usual burger, choose a grilled chicken sandwich and add lots of tomato and lettuce to make it more nutritious and filling.

Prepare and freeze meals. Plan your menus and grocery list at the same time. Prepare a week or more of menus and freeze cooked meals in individual containers.

Please your kids and teach them that healthy foods taste good. Make a favorite dish, like macaroni and cheese with
low-fat milk and low-fat cheese.

Plan for success by breaking down your ultimate
weight loss goal into smaller targets.

Penn State Univ. reports that we eat more when we're given largerportions. Frequently, individuals were unaware that they were eating more and did not feel any fuller after the meal.

Pace yourself when starting a walking regimen to avoid stiff or sore muscles or joints. Over several weeks, begin walking faster, going further, and walking for longer periods of time.

No time to exercise? Get up earlier 2 mornings a week
or meet a friend after work or at the end of the day
for a workout. You'll get a chance to socialize
and keep each other motivated.

Nix the nibbling! Stop the habit of nibbling
while preparing meals by chewing
sugarless gum while cooking.

Make walking or workouts fun by listening to music
or audio books on self-improvement and motivation.
You'll feel productive and energized.

Make better choices. A hard candy is only about 20 calories
and can last 15 minutes. A 400 calorie ice cream cone
never lasts more than 10 minutes.

Listening to your favorite music tends to make you exercise
longer studies show, because it makes it more enjoyable and
distracts you from thinking about how hard you’re working.

Learn from labels. The portion size that you are used
to eating may be equal to 2 or 3 standard servings.
Read the label to be sure.

Keep a food diary for one week. It is one of the best ways to "interrupt" habitual bingeing and food addictions.

It take 20 minutes for the brain to get the "all full" message.
Avoid overeating by eating slowly and savoring the
flavor and texture of your food.


If you really crave something, have a little. Eat slowly and
enjoy the taste; it will help prevent future cravings and
make it easier to stick to your diet.

Get a quick and easy summary of an individual food by looking at the fat grams on the label. Next, check out the calories.

For powerful motivators, write down all the reasons
why you don’t want to be overweight,
as well as all your reasons for wanting to be slim.

Find ways to exercise. Increase your activity today 5 minutes more than yesterday. Walk to the shops, wash the car, mow the lawn, or take the stairs.

Find time to exercise. Instead of having your morning coffee with the newspaper, try watching the news on TV while using a
treadmill or stationary bike.

Experience extra weight. Pick up a 10 lb. bag of
groceries at the store and carry it while shopping.
How many pounds do you need to lose?

Emotional eater? Start writing down not only what you eat,
but your emotional state throughout the day and you will
soon become aware of what you are eating and why.

Eat the low-calorie items on your plate first.
Start with the salad, vegetables and broth
soups, saving the higher calorie meats
and starches for last.

Dress to impress. Before buying a skirt or pants, make sure you check out your rear view. Regardless of the size, it’s the
fit that will make the clothes look good or bad.

Don't rely on caffeine for energy;
it will end up making you feel more hungry.

Don't eat 2 hours before going to bed.
The additional calories are most
likely stored as fat.

Did you know? Pleated pants often add weight to your
waistline. Try flat-front pants for a slimmer look.

Desiring dessert? Make it a habit to wait 20 minutes
after dinner before ordering dessert and often
you’ll feel full and eat less.

Create good habits, get in the habit of packing your own
healthy lunch for work or when on the go to
control calories and avoid hunger.

Bypass temptation. If driving past a certain fast food restaurant everyday is too tempting, try going a different route.

Body image is the mental picture we have of our physical body - an inner view of our outer self. What's your body image?

Avoid eating impulsively and start controlling food consumption by writing down tomorrow's meals the night before and the approximate times you plan to eat.