1. Positive Body Image - once you start realizing that you have the power to change yourself, you will be on the road to improving not only your health but also your self-esteem and confidence.
2. Set Realistic Goals - start small and with each successful step increase your confidence until you reach your final big goal. Find an exercise routine that is best suited for your particular lifestyle and use your common sense. Why spend time and money on a program like "weight watchers" when it doesn't really matter what program you decide on. What matters is that you do something active every day. Fitness experts say that the minimum aerobic (exercising your heart) activity should be 30 minutes every day and strengthening exercise (weight training) twice a week to build muscle (muscle helps to burn fat) , This schedule will help you lose weight at a normal rate as long as you are consistent and stick with a schedule that you can live with.
3. Examples of Aerobic Exercise - walking, running, bike riding (stationary and road), dancing, skating, and stair climbing, etc. - anything that gets you moving and active and gets your heart pumping can be considered an aerobic exercise. It's a well known fact that muscle burns fat (calories), so a consistent weight training (strengthening) program is very important.

Food and Dieting

Stop Dieting ! - Stay off the "roller coaster". Depriving yourself only leads to cheating and wanting it more! (eg, binge eating). Eat less of the foods that you want and lower your fat intake. Eat smaller, more frequent meals - about 5 or 6 "mini-meals". This helps your body to metabolize properly. The best thing to do is find what works best for you.

**Drink lots of water every day - about 8 glasses, at least.

Change Your Cooking Habits:

• roast or grill whenever you can

• remove the skin from meat like chicken and turkey before it is cooked

• trim fat off meats

• use calorie-free cooking spray instead of oil

• cut down on heavy sauces and creams

• use low-fat yogurt instead of sour cream

• invest in a good low-fat, low cholesterol cook book

Reasons Why We Eat:

Find out the reasons of "why you eat". Do you eat from boredom, depression, stress or is it because of actual hunger? Know your triggers - have a list of other things to do when the feeling hits you! Try meditation, relaxation techniques or yoga, too!

Find supportive friends and family and don't focus on socializing around situations that involve food. Go bowling or play tennis instead of going for "pizza".

Finally...

Reward yourself on your successes, keep motivated! Buy yourself a new outfit, treat yourself to a facial or massage, they all help you feel good about yourself.

Don't dwell on weight (remember muscle is heavy), what matters is how your weight is distributed and how you look and feel!