Please don't yo- yo diet right after the Holiday Season this year! You really won't have a problem losing those few extra pounds. Well alright, if you insist in being particular, those many pounds. Once you lose them in a big hurry in January next year, what's your game-plan to keep them off?

Thought so.

Here's an elementary Top Ten Tips List for you -

Tip 1: eat tons of fruits & vegetables
Fruits and vegetables are packed with fiber, vitamins, minerals and antioxidants. And, they're very low in calories! The high fiber content ensures a longer time to digest them. Which means  you feel full and satisfied for a long time. I recommend including fruits and and vegetables with every meal and snack from hereon forward.

Tip 2: steady with that helping!
Do you want to know why you can't seem to lose weight sometimes, even though you're eating well? You may be eating too much. When you're eating at home, try putting half of what you would normally eat on your plate. Pay attention to your eating and savor the tastes. When you're done chewing the last mouthful mindfully, wait ~10 minutes. Still hungry? Serve yourself a little more. It should take your body ~ 10-15 minutes to realize you're full. Face it, you usually eat so much so fast that you end up going from hungry to overstuffed instantly.  True?

If you're eating out, share your entreé, or as the wait staff to box / bag half to take home before they serve you. If you've noticed, restaurants are known for serving extra large portions - often loaded with fat and calories.

Tip 3: don't skip meals.
Eat small meals throughout the day. Frequently. This will keep your metabolism stable and keep your system burning calories all day. If you're in the habit of starving yourself for a long stretch of time, your body slows down. That inhibits calorie burning. You don't want that. Be sure to have a hearty breakfast in the morning before 8:30 AM. Your breakfast is the most important meal in your day. Try to remember that.

Tip 4: eat whole organic fresh foods.
Try to avoid packaged (processed) and convenient foods. Yes,  your favorite fast food is forbidden. These types of foods are often higher in calories, fat, and sodium.  They're not your friends.

Tip 5: don't be needlessly tough on yourself.
I know you have your favorite foods. If you normally use your  willpower to avoid your favorite unhealthy foods, you'll likely  indulge in them on the sly. Instead, ration your treats by building in small portions into your meal plan each week. That should do the trick. You'll be so proud of not stuffing yourself with the foods you've been trying to avoid. Who needs the guilt?

Tip 6: read food labels.
The first thing you want to look for on a food label is the serving size. Note - the calories and fat listed are the amount in one serving of that food, not the entire container. Next look for the ingredient list. If you don't recognize a particular listed ingredient (never heard of it in your whole life!) or, you can't pronounce it, here's  a good rule of thumb - set it back down. Walk away.

Tip 7: pay attention to liquid calories.
Let's talk some facts. A 12 oz can of regular soda can contain 10 teaspoons of sugar. Yes, indeed! Juices, sodas, and cream and sugar in your coffee can add up to a lot of extra calories. There's no way you'll meet your weight loss objective with all that sugar getting inside you. Your body won't register calories from liquids the same way it does from solids. Liquid calories won't fill you up. They'll just add weight.

Tip 8: whole grains are your friends.
Whole grain products are loaded with....you guessed it - fiber! Fiber is your very filling friend. Whole grains are also full of  nutrients, by the way. Processed white products are deplete of both. Whole grain breads and pastas will keep you fuller longer, help maintain blood sugar levels, and provide healthy vitamins and minerals. Just remember to stay away from any grains you might have an allergy or sensitivity to. You'll still have plenty of options.

Tip 9: limit the fat intake
We haven't mentioned the awful F word yet, I don't think? Fat. Proteins have 9 calories per gram of fat. Carbohydrates have 4 calories per gram. Fat is a nutrient. You do need some in your body, but overeating fat can add extra unwanted pounds rather easily. Use it cautiously when cooking and to add flavor. This is one time you don't have to be generous. It's best to stick to healthy fat sources - vegetable oils instead of butter or margarine. The latter contain saturated fat that increase your risk of heart disease.

Tip 10: get active, move, move some more.
Planning your meals intelligently can lead you to lose weight. It's so much easier to burn calories through movement, though. Your body wasn't meant to stay inactive all day. Exercise can help with maintaining your optimal weight. In addition it can brighten your mood, strengthen all muscles ( including the largest one in your body - your heart), help you sleep better, and decrease cholesterol and triglyceride levels. Again, as with all things, don't overdo it! Determine the optimal level of activity for the physical state you're in today. Talk to your Physical Fitness Trainer or your Primary Health-care provider if you need to. Find something you love to do, and stick to it. Hey, walking at a brisk pace for 30 minutes every day, or 1 hr for 3 days each week, works for me in winter!

A balanced approach to weight loss is always the best way to go!