1. Try reducing your daily intake by 500 calories to lose 1 pound a week. You can do this by eating 250 calories less per day and exercising enough to burn 250 calories.

2. Keep a food journal or diary.

3. Use smaller plates and utensils when eating.

4. Divide your plate into quarters. Fill half the plate with vegetables, one-quarter with starches and one-quarter with protein.

5. Take a sip of water after every bite.

6. Watch out for liquid calories in alcohol, coffee drinks, soda, smoothies and fruit juice.

7. When possible, measure food (3 ounces of meat, a half-cup of vegetables, etc.) so you can better visualize the size and amount you should eat.

8. Place snacks into small plastic bags or buy the portion-control size snacks.

9. Eat only half the entrée in a restaurant, or order a child's portion.

Use Free Online Tools to Track Your Calories and Fitness Activities
www.thedailyplate.com
www.fitday.com
www.my-calorie-counter.com

The Valley Health System c/o Valley Hospital Medical Center 620 Shadow Lane Las Vegas, NV 89106