Losing weight is a battle. But when you’re armed with the right weapons to fight that battle, a victory isn’t far behind. The healthier you are, the better you can manage your symptoms, like fatigue, pressure sores, negative self-image, joint stress and demand on your heart and lungs. Small changes in your eating habits can make a huge difference.   Let’s get started.

Say it to yourself right now. You can do this. Because the first step towards reaching your weight loss goal is BELIEVING that you can actually do it. By changing just a few small things in your day-to-day habits, you’ll see the results on the scale and feel them in your body. But remember, change doesn’t happen overnight. Exercise a little patience. Start by setting a goal like losing 10 percent of your body weight. Sound overwhelming? Let’s do the math. Say you weigh 200 pounds—you just need to lose 20 to reach your goal. Totally doable. Just stay focused, motivated and arm yourself with a good support system of friends and family.

  • Diet schmiet. Most diets aren’t sustainable over a long period of time. So your best bet is to change the way you eat so that your relationship with food is much healthier!
  • One meal at a time. Instead of overhauling your entire diet at once, just start with breakfast. Put away the waffles and donuts, and opt for rolled oats, fresh fruit or an egg white omelet. Once you’re in the habit of eating a healthy breakfast, try changing up lunch. Baby carrots are a much better complement to that sandwich than a bag of chips. At dinner, cut down on your portions and skip the seconds. Get in the habit of making healthier choices and it’ll become second nature.
  • Snack attack. Eating small snacks throughout the day can help keep you full, so you’re less likely to over do it when it comes to mealtime. Snacking also keeps your metabolism up, which makes your body burn calories efficiently. Pre-cut veggies, low-fat yogurt, raw cashews, peanut butter, string cheese, whole-grain crackers, oranges and grapes are just some snack suggestions that are easy to keep within reach. You’ll find you’ll be less tempted to go to the dark side (a.k.a. ice cream binge).

Don’t forget to check out the helpful shopping list in My Body Tools.