Keep a record of everything you eat, everyday. Keep a daily running tally.

BE WISE. When your are about to choose a food, consider what your last meal was and what your next may be. If you had fruit and cereal for breakfast and a chili dog for lunch, dinner should include veggies and whole grains.

WEIGH YOUR OPTIONS. Before you eat a cheeseburger, consider if you might be satisfied with a grilled chicken sandwich. If so, make the switch.

LOAD UP ON THE GOOD STUFF. Use the “three quarters rule”. Fill three quarters of your plate with fruits, vegetables, beans and grains, leaving one-quarter for your entree.

KEEP IN MIND PORTION SIZES. If a serving of cottage cheese is 1 cup, well only eat a cup. 1 Portion of meat is usually 3oz. or if you do not have a scale should not exceed the size of your fist. When eating out, take home half for the next day.

DOUBLE CHECK YOUR SPLURGE-O-METER. Review the previous few days and note your splurges. Did you balance them out? If not, refocus your efforts for the next few days.

DRINK PLENTY OF WATER. Water helps maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss, shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient.

BE REASONABLE. There will be days and weeks that you might not have done so well, despite your best intentions. Maybe you were on vacation or attended several parties. That’s life, so relax. Next week will be better. Once you know the physical, emotional and spiritual benefits of a balanced diet, you’ll be all the more motivated.

AND REMEMBER:

NEVER EVER GIVE UP!!!