Keep a Journal
Track your daily progress, check meal plans and keep track of your thoughts and notes. Tracking your goals and measuring your progress will help you to stay on track and achieve success.

Stick to the Plate Method
It's about sensible eating, not about sacrifice. Start off with a 9-inch dinner plate. Fill half your plate with non-starchy vegetables, such as broccoli, green beans, or salad. Then, in one quarter of the plate, put 3 to 4 ounces of lean protein (poultry, fish, or lean meat). Fill the other quarter with a carbohydrate food, such as brown rice, whole grain pasta, or a small baked potato.


Little Changes Make a Big Difference

The better you eat, the better you will be. When you reduce your weight and excess fat on your body, you significantly lower your risk of health problems, such as, diabetes, high cholesterol and hypertension

Build Exercise into Your Day
Get active and move forward. There is more to optimizing your health than eating right. Physical activity helps us stay focused, energized and positive. Start off by committing to 15 minutes of exercise each day. Make physical activities, social activities, or find an activity buddy. Your walk or workout will fly by when you're spending quality time with family or friends.

Order Small Portions
It's hard to eat healthy when eating out. Learn how to read the menu and keep an eye out for low-calorie options. Remember, restaurant options are generally more than you need. Ask the server to bring you a to-go box with the meal. Before you even begin eating it put half away for another meal.


Anticipate Temptation

It's important to understand hunger. There are two types, real hunger and emotional. Learn to recognize emotional eating and control your cravings while enjoying the foods you love