Please suggest some do's and don'ts to keep in mind regarding losing weight.

Exercise: Exercise alone is seldom effective for weight loss but is an important tool to maintain weight loss.

Always: Always ask for salad dressing on side, dip your fork tip in dressing and then pick up the veggies.

Do: Do buy a pedometer to keep track of the number of steps you take each day.

Do: Do eat plenty of protein, and try to cut out the fat and carbohydrates.

Do: Do stay away from fad diets. Moderation is key.

Don't: Don't believe everything you see on tv or hear on the radio.

Don't: Don't drastically cut calories, or start heavy exercise if you've been sedentary for a long period.

Don't: Don't eat lots of starchy foods. They are more readily stored in the body.

Don't: Don't set unrealistic weight loss goals. Slow is ok!

Don't: Don't try fad diets because some result in unhealthy weight loss.

Get: Get up from your desk once each hour to stretch and walk a little.

Sip: Sip warm water with lemon when you wake up and at bedtime to prevent mindless noshing.

Weigh: Weigh yourself at least twice a week, 1st thing in the morning. It helps keep you on track.

Without: Without strength training, a lot of the weight you lose could be muscle instead of fat.

Don't: Don't start big or with large expectations - take baby steps.

Keep: Keep a food journal of everything you eat. People notoriously underestimate what they consume/day.

People: People successful at losing weight eat breakfast and write down their food intake!

7-8: 7-8 hours of restorative sleep every night is a healthy habit that supports healthy weight loss.

Begin: Begin slowly and combine dietary restrictions with activity.

Best: Best weight loss tip ever - learn to stop eating when you are 70 -80% full.

Breakfast: Breakfast is the most underrated meal of the day, yet eating a healthy breakfast is very important.

Don't: Don't be vague about what you want to create in terms of your health goals.

Don't: Don't give breaking bad habits your focus. Channel your energy toward building healthy habits.

Don't: Don't procrastinate, there is no time like the present to start living your best life.

Don't: Don't skip meals as this will alter your metabolism and make it harder to lose weight.

Eat: Eat breakfast; otherwise you will overeat later!

Eat: Eat lean meats such as fish and poultry in small amounts.

Enlist: Enlist support of others, don't try to lose weight alone.

Five: Five small meals or snacks a day is better than three big meals.

Focus: Focus on healthy eating and avoid processed food whenever possible.

Focusing: Focusing on your goals improves awareness which leads to better daily choices.

Health: Health can be created by making small doable daily choices that over time result in large gains.

Keeping: Keeping calorie intake less than your output ensures success.

Losing: Losing 5% of your body weight can decrease your chance of diabetes by 60%.

Make: Make sure your goals pass the "i really really want it test". Setting facile resolutions will fail.

Minimize: Minimize the amount of breads, cereals, and pastas in your diet.

Monitor: Monitor your weight weekly so you can adjust your diet and/or activity to meet your goals.

Most: Most can't lose weight reliably without both exercise and diet.

Motivation: Motivation is created by organizing your choices around what matters most to you.

Motivation: Motivation to create a desired outcome is more likely to be sustained over time leading to success.

Motivation: Motivation to solve or fix a problem is flawed and rarely leads to lasting change.

Never: Never go grocery shopping without a list and never buy anything not listed.

Park: Park the car furthest from the door to allow you to walk further and burn more calories.

Portion: Portion control, essential for weight loss, can be aided by serving food on smaller 9" plates.

Portion: Portion control! eliminate 1 spoonful of food for every 5 you eat. Weight will melt off!

Remove: Remove all unhealthy foods from your home and create a microenvironment of health.

Spending: Spending your days mindful of your health and healthy weight supports optimal health goals.

Structure: Structure your meal plan for the day to look like a pyramid, with the base being breakfast.

Take: Take full responsibility for your actions rather than let circumstances drive your decisions.

Take: Take your time by chewing longer and slower during a meal.

The: The difference between goals and dreams is that goals contain a timeline and deadline.

Think: Think about making "lifestyle changes", not "dieting"--lifestyle changes are key.

Tracking: Tracking your progress is important to staying on track so weigh yourself at least weekly.

We: We must avoid the trap of instant gratification and pursue choices that support our goals.

Wear: Wear a pedometer to track your steps and challenge yourself to progressively increase your steps.

When: When setting weight loss goals, avoid trying to fix a problem, rather focus on your desired outcome.

Drink: Drink 2-4 liters of water a day. It helps you feel full. People often confuse thirst for hunger.

Eating: Eating every 2.5 - 3 hours small portion, low glycemic unprocessed foods will help you lose weight.

Like: Like compounding money in a bank, making healthy daily choices will help you create better health.

Try: Try small bites: 300 calories every 3 hours is manageable for many people without becoming hungry.

Don't: Don't eat anything bigger than your fist at one sitting.

Don't: Don't eat after supper, since there is no way to utilize these calories before you go to bed.

Improve: Improve fertility: hormonal improvements occur with as little as 8-10% body weight loss.

Keep: Keep a water bottle with you. Distention of the stomach can help decrease appetite.

Minimize: Minimize simple carbs, such as potatoes, white bread, and white rice. Instead, eat whole grains.

Being: Being overweight is very bad for your health, losing weight can fix & prevent numerous health issues.

Daily: Daily choices are powerful and need to be supportive of your "must-have" goals.

If: If you live with an unhealthy eater, try not to let their habits influence yours.

Learn: Learn to accept yourself, even while trying improvements.

Old: Old habits may be hard to quit. Get rid of low quality snacks.

Remember: Remember that when implementing a lifestyle change, start with one thing at a time.

Everyone: Everyone thinks they don't eat that much; keep a journal and you will find out that it is not true!

Exercise: It's a myth that exercise alone will make you lose weight.

It: It is a myth that certain foods speed up your metabolism.

It: It may be difficult to spot-reduce and target specific fat deposits.

Losing: Losing a lot of weight at once is not good; try losing just 3 to 4 pounds per month.

One: One of the biggest mistakes dieters make is not eating enough. Eat within your calorie target range.

Snacking: Snacking is "not" a bad idea. You don't need to starve to lose weight.

When: When trying to lose weight - you can't starve yourself - it will not work in the long run.

You: You have to change the way you eat; exercising alone is not enough!

You: It's a myth that you need to make huge changes in diet to achieve weight loss.

Balance: Balance and moderation is generally a good thing.

Cut: Cut out candy, pasta, and white bread whenever possible (but not always).

Eat: Eat plenty of fiber. Fills you up and helps control weight and helps your bowels!

Insomnia: Insomnia can make it harder to lose weight. Practice good sleep hygiene.

Keep: Keep your weight at a healthy level by not consuming sweets and minimizing your carbohydrate intake.

Make: Make lifestyle changes and dietary adjustments as you age, change, and grow.

Prevent: Prevent winter weight gain by monitoring your calories and adding movement to your day.

Train: Train your kids right, don't have junk food in the house.

Do: Do not try to starve yourself to lose weight, this will only slow down your metabolism.

Eat: Eat slower, chew your food more, take a break before refilling your plate.

Sometimes: Sometimes medication such as phenteramine are helpful for losing weight.

Surgical: Surgical treatments can help you lose weight, but these can be overcome, and the weight regained.

A new TipTap: Drink water instead of soda or even most bottled juices.

Will power: Push yourself away from the table instead of taking another portion.

A new TipTap: Walking on an incline is a better way to burn more calories than even running.

A new TipTap: Regular exercise, at least 30-45 minutes a day and diet by restricting your calories.

A new TipTap: It's a myth that: the only way to lose weight is to take pills.

Don't: Don't try to make yourself eat things you don't like. Eat what you are used to eating--just less.

To: To lose weight healthily and gradually, find a healthy eating plan you can stick with over time.

Eating: It's a myth that: eating one meal a day is a good way to lose weight.

Set: Set achievable goals! reaching them will keep you motivated and in the right direction.

Laxatives: Laxatives don't help you lose weight.

Avoid: Avoid strenuous activities, hydrate regularly, eat small, frequent meals, and get plenty of rest.

Restrict: Restrict calories. Remember, fats have twice the calories as carbs or protein. No french fries, ever.

Myth:: Myth: crunches & sit-ups are the best way to lose pounds around the waist. Truth: cardio is the best.

To: To help control portion size, use salad or dessert plate instead of typical (large) dinner plate.

Mix: Mix up your routine to increase energy & prevent "cardio boredom", 5min on stairs, 5min jog, 5min on bike!

Posture: Posture pays off! Sitting up straight with your shoulders back burns more calories than slouching.

Don't: Don't cook to much food. You'll eat it later!

Eat: Eat with someone you can talk to! you'll eat more slowly with meal conversation.

If: If you have more than 100 lbs of weight to loose - see a weight loss surgeon.

Eat: Eat your main meal earlier in the day - before 3 p.M, make the last meal a light one.

Don't: Don't try to do it all at once, simple changes, eating less and let time do it.

Don't: Don't try a "biggest loser" approach and drop lots of weight suddenly. Slow and steady works much better.

Eat: Eat less, exercise more, sleep more. Reduce the "caloric density" of what you eat.

DON'T: Don't starve yourself - it can decrease your metabolic rate.

Join: Join a walking group - it will make a commitment & provide company & support.

Key: Key to weight loss is keeping heart rate up! shorter workouts with no break, are better than long with breaks.

Group: Group fitness effect! sense of community adds support in weight loss goals, try a yoga or spin class!

Healthy: Healthy weight loss with better diet & exercise is great, but you can't always pick what parts reduce.

Lots: Lots of fad diets & gimmicks out there. Stick to healthy eating, calorie reduction, & exercise please.

Myth:: No particular product or machine can spot reduce your middle or hips. Sorry, tone with exercise.

Avoid: Avoid cappuccinos and lattes. Regular coffee will do! too many calories in the former!

Fasting: Fasting for a day a week teaches discipline and can help you lose weight!

Drink: Drink 2 cups of water before each meal to help with weight loss.

Less: Less sleep, more weight gain! a recent study: those with 5 hrs of sleep a night gained 2 lbs in 2 weeks!

Just: Just chew it! chewing food slowly reduces how much we eat, aids digestion & boosts daytime energy!

There: There is no magic solution; exercise and reduced intake will create weight loss.

No: No magic bullet. Exercise. Take in less food. Decrease empty calories.

It's: It's possible to change diet & exercise patterns in the pre-diabetes10 years to prevent diabetes.

Reduce: Reduce by 500-1000 calories per day. Pay attention to portion size, fat, and sugar content of foods.

Strive: Strive for and plan on >150 minutes of exercise each week.

Goal:: Goal: 5% weight loss in 3 months. At 10% wt loss, enter a maintenance phase to continue to lose.

Keeping: Keeping a food, weight, and exercise diary makes you accountable, and therefore more successful!

Metformin: Metformin in the pre-diabetes decade is only half as effective as diet & exercise for prevention!

Don't: Don't fret! everybody has a u-shaped weight-loss curve. The trick is to combine many u's over years!

Take: Take advantage of commercial, community, and electronic programs to assist in weight loss efforts!

Reduce: Reduce calorie intake & portions. Eat breakfast. Eat more vegetables & fruit. Break a sweat daily.

In: In order to increase physical activity, limit screen time: tvs, video games, cellphones, tablet pcs.

Remember:: Remember: vegetables are nutrient-dense & have fewer calories: they should be on half of your plate!

Eating: Eating out is easy; ordering nutritious food is hard. Find items that are grilled & baked; not fried.

Highlight: Highlight sections of take-out menus, so you can quickly find healthy selections in a pinch!

Stay: Stay motivated when the scale isn't moving. Know you are building muscle with continued exercise!

Carrying: Carrying extra lbs burns calories faster at first, as lbs drop off you must increase intensity to continue losing!

Drink: Drink lots of water before & after meals to curb your appetite. More fruits & veggies & exercise.

Try: Try chewing gum before meals, studies show decreased intake of calories!

Do: Do eat more servings of fresh fruits and vegetables, dont eat fried foods.

Keep: Keep an exercise and diet journal! if you write it down, you're more likely to stick to it!

High: High intensity exercise for short duration is better for weight loss than slow and long cardio!

U: You wouldn't brush teeth 1x/week for 15min instead of everyday for 2min. Same w/ exercise, at least 30min/day.

All: All weight loss is not the same! there are healthy and unhealthy ways to lose weight.

Distract: Distract your cravings. Acknowledge them, but resist acting on them.

While: While fad diets are tempting, for your overall health, avoid these unbalanced diets to lose weight.

Be: Be sure to stick with a sensible calorie count and monitor that daily.

Determine: Determine if you are hungry before eating. Emotions can trigger eating without hunger.

Minimize: Minimize simple carbs like sugar/white flour/white rice & corn to lose weight.

Outline: Outline your motivations. There are many reasons, and looking good is a nice side benefit.

Noting: Noting what you eat, and when can help identify healthy and unhealthy patterns.

Step: Step 1 for weight control: record what you eat as soon as you eat it.

Partner: Partner with a friend or family member. You both will be rewarded.

Eat: Eat regular meals. This trains your body, and dimishes binging to catch-up.

Lose: Lose weight a little at a time so just 2 to 3 pounds per month.

When: When you are eating, just eat. Multitasking leads to increased consumption.

Get: Get active. If you burn more calories than you consume, you will lose weight.

Leave: Leave time to exercise. Half an hour a day can give you results.

Exercise: Exercise daily in addition to good diet for weight loss.

Salads,: Salads, salads, salads! many different combinations. Find or create some you love and have one a day.

Don't: Don't expect exercise alone to work. While exercise is great, its the excess calories that count.

If: If you cut out 500 calories a day, you can safely lose a pound a week.

Drink: Drink more water. People often react to thirst by feeling hungry - drink more to eat less.

Let: Let yourself "cheat" for one meal once per week.

Do: Do weigh yourself daily! most obese people rarely weigh themselves. Easier to correct a 1lb gain!

No: No one should ever get so heavy as to need bariatric surgery. Weight gain comes slowly. Correct it!

Yard: Yard work and gardening are great ways to burn calories, and its fun!

Don't: Don't miss breakfast. It should be high in protein and low in sugar and starch! never miss!

Don't: Don't buy foods you shouldn't eat. If it's in your house, it soon will be in your mouth!

Stop: Stop excess sugars. Start a new healthy food a week to incorporate into your diet. Pick an exercise.

Do: Do carry protein rich snacks: peanuts, string cheese, etc. They ward off hunger better than carbs!

Strive: Strive only to lose one pound per month. Fast weight loss bounces back. Slow weight loss stays away!

Structured: Structured professional weight loss programs have greater success over the long term [2 yrs plus].

Don't: Don't restrict to one kind of food, long term people get diet fatigue when restricted to one food.

Structured: Structured supervised professional weight loss plans have the best long term track record.

Consider: Consider ordering fish or chicken rather than red meats.

Become: Become a label-reader! strive to eat foods that have single-digit carbs and double-digit proteins!

Adequate: Adequate sleep with no sleep deficits will help with weight loss.

Paradoxically: Paradoxically building muscle helps with weight control: more muscle leads to higher metabolism.

Thinking: Thinking long term for weight control helps with success: make small changes that you can stick with.

Vitamin: Vitamin B12 injections have nothing to do with weight loss. Many fraudulent clinics give these!

Don't: Don't buy and/or keep junk food in your house. Like buying an alcoholic whiskey!

Women: Women who are heavy & large breasted, often have a rash. Treatable with 5% zn oxide & fluconazole!

Weight: Weight loss tip: to lose weight calories burned must exceed calories consumed.

“Gluttony: “gluttony is an emotional escape, a sign something is eating us.” peter de vries.

Go: Go to bed early: people who stay up late eat more calories, on average 30% more calories.

Stress: Stress and lack of sleep lead to weight gain. Working on these two items can help you loss weight.

When: When performed at the same intensity, swimming burns as many calories per hour as running.

"You: "you better cut the pizza in four pieces because i'm not hungry enough to eat six." yogi berra.

Pick: Pick one change to make at a time. It is easier to do and you are more likely to see success!

By: By increasing your metabolic rate, your body becomes that "natural" fat burner it was designed to be.

Do: Do get your thyroid function checked. A general exam is a good place to start.

No: No trans fat. No processed sugar. No fried foods. No soda. Yes to fruits, vegetables, and grilling.

Try: Try to eat approximately 50 gm of lean protein daily. The rest should be vegetables. Minimize carbs.

Animal: Animal studies showed:high-fat diets may diminish reward from food, spark overeating, lead to obesity.

CalCutter: Calcutter is a calorie count app. Enter ingredients of a recipe to calculate calories per serving!

You: You can get 30 min. Of exercise in the am before everyone else is awake. Exercise after work too.

Program: Program emphasizing weight maintenance, not loss, may benefit some overweight people more.

Weight: Weight maintenance programs, not loss, may have more long term success for some overweight people.

Be: Be and eat diverse! lack of diversity of gut bacteria could be risk factor in obesity risk.

Be: Be and eat diverse! the higher microbial diversity in the gut the lower the risk of obesity.

Louisiana: Louisiana is the state with the most obese people.

Liposuction: Liposuction is a surgical body sculpting procedure not a weight loss treatment.

Take: Take the stairs! even short bouts [a minute or two] of relatively intense exercise reduces obesity.

Take: Take the stairs! even short bouts[a minute or two] of relatively intense exercise reduce obesity.

Take: Take the stairs! even short bouts[a minute or two] of relatively intense exercise reduces obesity.

Obesity: Obesity can cause multiple medical issues including diabetes, heart disease, stroke and cancer.

Obesity: Obesity can cause multiple medical issues including diabetes, heart disease, stroke, and cancer.

Get: Get fitter america! obesity rates doubled between 1990 and 2010 and they continue to rise!

Obesity: Obesity can lower a man's testosterone (low energy, sex drive, poor erection). Weight loss can help.

Lose: Lose weight correctly walk briskly 1-2 mi/day and avoid all fried&junk food. 5 400cal meals/day.

Eat: Eat healthy foods every two hours is much better than eating junk three times a day.

Best: Best way for exercise support of health/wt loss. Blend into daily routine: park away, walk, stairs.

Best: Best exercises? Park away, walk, use stairs up, elevator down & widely vary everyday activities.

Reducing: Reducing calorie intake can be a huge way to improve weight loss in those with limited mobility.

Come: Come up with a realistic plan individualized for yourself. Go slow and stay with it.

Don't: Don't be discouraged by a small deviation from your diet. What you do most of the time will matter.

First: First steps can be to replace sugar drinks with low or no calorie drinks. Or water down the drinks.

You: You don't have to give up foods you like. Portion control is critical. Limit the amount you eat.

Once: Once in the habit of eating less, your body will expect less and it will be easier as you go.

Avoid: Avoid high calorie food and do exercise daily.

When: When you lose weight, your risk for other health problems decreases.

When: When losing weight, it can be helpful to measure a body fat percentage and not rely solely on weight.

Losing: Losing weight starts with eating less. Studies show chewing food 50% more and you eat 9.5% less!

Losing: Losing weight starts with eating less. Studies show by doubling your chewing you eat 15% less!

Hormones: Hormones are in the endocrine glands, which include the adrenal glands, ovaries ; testes.

For: For many patients who struggle with weight loss, appetite suppressants are prescribed.

Do: Do drink plenty of water as it can also stretch the stomach and send full signals to your brain.

Use: Use appetite suppressants to help you in reducing your caloric intake by reducing your hunger.

Walking: Walking and swimming are not as difficult on your joints as other activities.

The: The best way to lose weight is to focus on a very healthy diet such as vegan plus wild salmon.

Do: Do chose a plan you can follow that teaches healthy eating habits instead of fad diets.

The: The rise of childhood obesity has placed the health of an entire generation at risk. Parents listen!

Sensible diet: The best way is to follow the recommendations in the USDA'S www.choosemyplate.gov site. This provide portion control as well as a well balanced, nutritious diet.