By Jon Herring

If your goal is to eat healthfully and lose weight, but you can't seem to make the good habits stick, here are a few ideas to keep you on the right track.

1. Brush your teeth several times per day. When your mouth feels clean and fresh, you are much less likely to eat between meals.

2. Eat five or six small meals instead of two or three big ones. Doing this helps balance your blood sugar. It also reduces the temptation to snack on junk food or grossly overeat when you do sit down to a meal.

3. Always eat breakfast. This gets your metabolism kicked into gear, which is essential for weight loss. It also helps you resist the temptation to snack on high-calorie foods before lunch.

4. Write down EVERYTHING you eat... and be honest. Instead of wondering why you are gaining or not losing weight, it will become quite clear. And if you want a little more incentive to watch what you put in your mouth, get a friend or family member to agree to check your "food journal" once a week.

5. Before you sit down to dinner, put the amount of food you would like to eat on your plate and put the rest in the refrigerator. This will discourage you from going back for seconds.

6. Observe the 10-minute rule. If you really want a second portion of calorie-rich food, wait 10 minutes. In most cases, the craving will pass.

And remember... staying healthy and maintaining your ideal weight is not about sacrifice and denial. You can find plenty of great-tasting foods that will help you make steady progress toward this objective.

www.burnthefat.com

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