changes you can make to help you lose weight

1. Set realistic goals. You didn't put on the extra weight overnight so it is unrealistic to expect to take it off over night and it’s not healthy to take it off too quick either. Set a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now.
2. Spread your calories around. Divide your caloric intake by the number of meals (at least three) so that you eat about the same amount of calories at each meal. Ideally, meals should not be more than 500 calories each. Use the remaining calories for snacks between meals. Make sure you eat at least 1200 calories each day or you will begin to lose muscle tone.
3. Diet foods are not required. Eat regular foods rather than the "sugar free", "lite" or "fat free" versions (except soda beverages and milk) because the calories in these "diet" foods still count towards your total calories each day and you may find that diet foods are not as satisfying or filling so you may actually eat more of them. Drink fat free or skim milk so you can add some fat at meals. If you only drink 1% milk, then cut added fat in half at meals. If you drink 2% (low fat) milk, then don't add any fat to food at meals. Eat the basic food groups at meals - lean meat, dairy products, fruits and vegetables. Then add one or two servings of grains or starches to each meal to reach your calorie goal. Include 8 ounces of milk and one serving of grains, fruits and vegetables at each meal to provide carbohydrate fuel for your brain and muscles. You need at least 100 grams of carbohydrate each day.
4. Drastic changes are not recommended. The plan you follow to lose weight should be built somewhat on the way you eat now but modified by these ten changes. A weight loss plan should be a plan you can follow for a lifetime by making small, simple changes in the portion sizes you eat once you reach your goal weight so that you can maintain a healthy weight.
5. Portion control. Control meal portions to a piece of lean meat as big as the back of your hand from your knuckles to where your wrist bends and as thick as your little finger or about the size of a deck of cards. Other foods like grains, vegetables and fruits can be portioned to 2 heaping serving tablespoons or approximately ½ cup each per meal. Measure how many ounces are in your beverage glass or mug so that you pour 4 or 8 ounces portions.
6. Cook it yourself. Bake, broil or steam food rather than frying. Consider cooking from scratch more often so you know what is in the food you eat.
7. Some fat is OK. Limit added fat to 1 teaspoon (margarine or mayonnaise or oil) or 1 tablespoon of salad dressing per meal if this doesn't exceed your calorie goal. You can choose to put margarine on your potato or salad dressing on your salad, but not both. TIP: To limit salad dressing and make it go farther, serve your salad dressing on the side of your salad and then dip your fork in the dressing before spearing your salad for each mouthful.
8. Sugar is not necessarily an evil. You just can't afford the calories. Sugar only contains carbohydrate so use an artificial sweetener in beverages or drink sugar free soda in reasonable amounts.