Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.

- Carl Jung

Changing patterns of behavior is key to losing weight and keeping it off. The twelve tips below focus on incorporating good habits into your daily routine. Sticking to these new habits will eventually crowd out bad behavior patterns and lead to long-term success with weight loss.

• Eat five mini-meals every day. Time each meal approximately 2-3 hours apart.
• Drink a large glass of water thirty minutes before each meal to help reduce your appetite.
• Reduce or eliminate alcohol, soda and caffeine consumption.
• When dining out put half your meal in a doggy bag before you indulge.
• Practice the art of mindful eating. For starters, eat only when in a seated position (eating in your car doesn't count) and eliminate distractions like the TV.
• Eat primarily plant foods such as fresh fruit, vegetables, whole grains and legumes.
• Choose one or two places in your home that you are allowed to eat.
• Wear a pedometer and challenge yourself to increase the number of steps you take each day. Work up to 10,000 steps per day.
• Eat the lower-calorie foods on your plate first like soup and salad.
• Bring healthy snacks to work and eat them when a desire to head to the vending machine hits.
• If you slip up, forgive yourself and get right back on track.
• See a Nutrition and Wellness Counselor to support you with your weight loss efforts!

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