Want to lose weight? Here is what to do...

Define Your Weight Loss Goals

Share your plans with family and friends

1. Allow your friends and family to support your goals. You're more likely to find success by being open and forthright with what your weight loss plans are. Let the people in your life know how they can play a positive role in your efforts. Just as important, by being open and forthright, you've established boundaries and officially set your limits. So instead of eating those cookies your friend brought over to work, you can say "no, thanks" without feeling guilty. Hey, this is one way of knowing who your friends really are.

Diet Motivation: Keep Positive

Focus on your strength rather than failure

How Often Should You Weigh In?

Hide the scale

3. Hide the scale. You won't see results overnight, and there is no reason to waste thought over every tiny fluctuation in pounds and ounces. Dieting and changing your lifestyle is hard enough, so don't invest your energy in whether the scale gives you good news every morning. When your clothes start fitting better, and you're feeling healthier, that's when you know you've accomplished something. Otherwise, weigh yourself only once a week.

Why Are You Eating? Are you truly hungry?

Try chewing gum or sucking on a mint

Calories in Liquids Can Add Up Fast

How to cut calories

5. Avoid full-calorie sodas at all costs. Also limit servings of sweetened juices, these often contain just about as many calories as soda. Calories in liquids can add up fast, so this is a great start to cutting calories. Some examples: try carbonated lightly flavored water instead of soda, or diet soda (of course), lightly sweetened tea, freshly squeezed juices, vegetable juice, and regular/lightly sweetened coffee instead of full calorie caffeinated soda.

Start Your Diet Plan: Stocking Your Pantry

Cut Calories In Half

Exercise portion control

7. Cut portions. The stomach has stretch. So if you're used to eating two portions at every sitting, your stomach will be used to it too. If you consistently cut portions, eventually your stomach will "shrink" and you will feel full with one plate and cut your calories in half. Try using smaller dishes to serve your meals, eat smaller portions throughout the day (so you don't feel like you're starving, make sure snacks are low-calorie), drink water with your meals, and eat slowly.

Avoid High Caloric Fast Foods

Pack something healthy with you like nuts

Be A "Grazer" By Eating Slowly

Browse the aisles and read nutrition labels

9. Learn to browse and graze. Take your time when shopping, and leave the kids home if you can. Spend some time browsing the produce section and find something you'll like, and take extra time in the other aisles to read nutrition labels. When you're at home, preparing a meal, or heating something up in the microwave, take a moment to read the labels. You're sure to find out some surprising things about what you're eating and can learn to make better choices. Try to be a "grazer" by eating slowly, and instead of three large meals, try 4 small meals, and make sure snacks are low-calorie.

Prepare Your Own Meals

Look around for easy recipes

Low Calorie Meals: Get Creative

11. Try something new at least once a week. By consistently trying out new ideas or recipes you'll add more variety to your low-calorie/healthy meal arsenal. For example, try a vegetarian meal. Many of these meals are lean, and healthy.

Why to Keep A Food Journal

Take note of emotional triggers