Keys to gradual weight loss

• Gradual, no fad diets.  They don't keep weight off.  Weight did not come on overnight, so we can't expect it to come off quick.
• Increase activity, this will increase your metabolism (turn up your engine, burn more calories each day).  30 to 40 minutes of brisk walking 4 times per week.
• Decrease portion sizes.  Big impact can be had if one can reduce calorie intake by 30%.
• Don't deny occasional treats but the key is moderation.
• Bring lunch to work.  Piece of fruit, sandwich and baked chips.  Packed lunch has less calories than most lunches one gets out.
• No sweet tea or sodas.  Empty calories.  Drink diet or sugar free if you must.
• Drink plenty of water.  Many times our body is fooled thinking one is hungry when in fact it is a thirst perception.
• Eat a moderate breakfast daily (fruit, breakfast bar or yogurt for example).  This will keep your metabolism burning all day.
• As little as a 10% drop in body weight has a very positive impact on one's overall health.