Lifestyle Tips

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1. Know the difference between weight loss myths and facts.

   Can you lose 20 pounds in a week? Not likely; a much more realistic goal is to lose one-half to two pounds per week; it's slower, but it's more likely to come off and stay off. Eat smaller, balanced meals instead of skipping meals to lose weight; it's more effective. Don't expect to "eat all you want" and still lose weight. You can eat a variety of foods, but the total amount of calories has to be less than you use up every day. There is no such thing as "fat-burning" foods. Exercise is what you need instead.

2. Lose the diet—and the weight?

   Can you lose weight by not dieting? Perhaps, but there are no published studies that document that this is a successful weight loss technique. Some of the guidelines for following this eating plan include eating only when you're hungry and stopping when you're full; maintaining a variety of foods in your meals to keep them well-balanced; keeping your portions moderate; gravitating towards home-cooked meals without as much fat, sugar or salt as commercial meals; taking part in physical activity and enjoying your ability to move through the day; and trusting your body. What you want to do is establish a habitual eating plan, one you can follow most days of the week and feel comfortable with. You should strive to follow the Dietary Guidelines but realize that you're not a "failure" if you slip once in a while. What you eat during most days of the week is what counts towards your health.

3. How to Control Emotional Overeating

   If you know you're likely to reach for food when you're anxious or upset, avoid strict diets. These tend to give you a sense of deprivation. Use a moderate diet with healthy snacks to keep you going. Make a point of noticing emotional triggers that make you want to eat—try writing them down. When they occur, grab a cool drink of water to give you a chance to think, then begin an activity you've decided to substitute for eating, such as a 15-minute walk, calling a friend, reading a chapter of a book you enjoy or using the computer.

4. Serve up your daily fruit and vegetable servings

   Fresh fruit and vegetables are good choices, but sometimes they spoil before a busy person can eat them. You can get canned fruits instead—look for those packed in water or juice, not heavy syrup. Frozen vegetables are OK too, but skip those packaged with cheese, butter or cream sauces. Try to eat one and a half to two cups of fruit and two to two and a half cups of vegetables daily. One cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit can be considered one cup from the fruit group. One cup of raw vegetables, cooked vegetables or vegetable juice, or two cups of leafy greens can be considered one cup from the vegetable group.

5. The Lowdown on Food Labels

   According to the U.S. Food and Drug Administration (FDA), a fat-free food must have less than 0.5 grams (g) of fat per serving. Low-fat foods have three g or less per serving. Make sure you read the label to see how many servings there are! Reduced-fat or less-fat foods must have at least 25 percent less fat than the full-fat version. Light or "lite" foods may have at least one-third fewer calories and no more than half the fat of the full-fat version, or no more than half the sodium content. However, you should still always be sure to read labels to see what you're paying for!

6. Helping Your Overweight Child

   Be supportive, not critical. Your child should understand that you love and value him or her at any weight. Don't let your well-intentioned influence turn into another source of stress that drives your child to eat for comfort. Your child knows better than anyone about his or her weight, and needs your encouragement. Don't single your child out for lifestyle changes; put the whole family on a healthy diet with more physical activity. If your child is self-conscious about some activities, choose others. Don't put your child on any restrictive diet, except as specifically recommended by your health care professional.