When you are working to lose weight and keep the weight off, there are a few tips you can keep in mind, including:

• Setting realistic weight loss goals, such as a one- to two-pound weight loss per week. Those who lose weight slowly, by eating less and exercising more, tend to keep their lost weight off. Even a half pound weight loss per week would result in a 25-pound loss over one year.
• Eating fewer calories by cutting down on portion sizes. An easy way to portion a plate is to put fruits and vegetables on half, starch on one quarter of the plate and protein on the other quarter of the plate.
• Aiming for at least five small handfuls of fruits and vegetables per day.
• Not skipping meals. This slows down metabolism and can lead to increased hunger and binging.
• Choosing foods high in fiber, such as whole grain breads, cereals, pasta, rice, fruits and vegetables. These foods will give you more chewing satisfaction, while the higher fiber content may make you feel fuller on fewer calories.
• To ensure that you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
• Eating a variety of foods. Include all food groups to get all the nutrients you need.
• Limit eating out and especially fast food.

Planning ahead. Plan meals for the week, create a grocery list, and keep healthy foods available to you in your kitchen and pantry, while avoid purchasing foods that are less healthy.