Remind yourself that nothing tastes as good as being healthy feels.

• Eat only when you’re hungry, not for any other reason.
• Keep a food diary.  Research has shown those who write down what they eat lose significantly more weight than those who don’t. Record what you eat: how much, when and why. For example, were you feeling stressed out or bored last time you ate?
• Keep an exercise log for the same reason. Record your daily physical activity in terms of time spent and level of activity. For instance: “walked for 30 minutes, at two miles per hour on a 25 percent incline.”
• Check your progress regularly.
• Eat only at the kitchen table. Avoid driving, watching TV or talking on the phone while you eat.
• Organize your exercise clothes the night before as a reminder to walk or work out in the morning.
• Set realistic goals you can achieve. For example, instead of deciding to lose 50 pounds in a year, aim to eat more vegetables and fewer high-calorie foods for one week. Think baby-steps.
• Make a conscious effort to eat only until you’re not hungry, not until you’re full. Physically push the plate away if you have to.
• Have a pool of alternative activities to do instead of eating when you’re not really hungry. Take a walk, play a game, read a book, reorganize a drawer, call a friend, etc.
• Eat a healthy breakfast every day.
• Partner with someone who has similar goals.
• Never grocery shop on an empty stomach.