San Angelo-Standard-Times Living Light By Kathy Aycock Wednesday, January 28, 2009 Did you ever feel disappointed when you tried to lose weight and couldn't? You had the hope of losing or maintaining a healthy weight to feel great, look better in your clothes and decrease the health risks that being overweight brings. Most weight-loss experts agree that the following tips will help you succeed. Tip 1: Prepare by understanding what motivates you. In other words, what are your reasons for wanting to lose weight? What motivates you? It might be becoming healthier and feeling better. These are internal motivators. External motivators, such as losing weight for a class reunion or fitting into a certain outfit, don't last as long. What are your reasons for losing weight? Tip 2: Involve family and close friends. Their support can make the lifestyle changes easier and more pleasant. Make contracts with friends to work out at the gym or to meet for a regular activity, such as walking. Tip 3: Make gradual changes. This will lead you to your long-term goal of weight loss, feeling energetic and reclaiming a sense of control over your life. Tip 4: Eat healthfully. Eat several smaller servings of foods throughout the day. To lose weight, look at your eating habits and review the total amount and the foods you eat. Determine what, where, when, why and how much you usually eat. Identify problem habits and their causes. Work on these. Eat healthful foods, using the USDA Food Guidance System MyPyramid.gov. Eat less of the foods that contain mostly fats - salad dressings, fat spreads, gravies, rich desserts and fried foods. Switch to lower calorie foods and change cooking methods. Drink a glass of water before eating and eat less. The healthy approach to losing and maintaining weight is to choose a variety of foods that provide the nutrients you need. Go easy on foods that supply mainly calories. Examples are sugars, sweets, fats and oils, foods that are high in sugars and fats, soft drinks and alcoholic beverages. Remember; moderate portions of lean meat and dairy foods, prepared with low-fat cooking methods, are a part of your weight loss or maintenance plan. They provide lots of nutrients and modest number of calories. Tip 5: Exercise regularly. Exercise not only burns calories but also makes you feel better, curbs your appetite, and has other benefits. Work exercise into your daily life. All physical activities help burn calories. Stroll during lunch, park far away from your destination and walk, tap your feet to music during the day, and use the stairs instead of the elevator.