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Keep track of everything you eat and drink.  Write down the type of food or beverage and the amount. Estimate calories.

Cut your fat intake in half.  That means half as much butter on toast, vegetables; and half the oil in the pan when you sauté foods.

Limit deserts to three times per week maximum.  Limit the portion size instead of depriving yourself of your favorite desert.

Include good sources of protein at every meal: chicken, fish, legumes, peanut butter, cottage cheese, eggs or yogurt.

Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.

If you're not currently using skim milk, go down one level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.

Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

Instead of fruit juice for breakfast or a snack, drink water. Add a slice of lemon or lime for zest.  8 glasses of water daily helps digestion and elimination.

Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

Choose one to two servings of foods made from whole grains with every meal.

Shut off the TV whenever you eat -- that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories.

Avoid 'drinking' calories -- that means drinking only calorie-free beverages (except for milk). Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they're made from.

Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choices tend to be higher in calories and lower in satisfaction.

Choose foods that need longer chewing time... this helps satiate the appetite.  The body needs time to 'register' satiation.  Inhaling food does not help!