Remember to ask for your dressing or sauce on the side when dining out, so you can control how much you eat.

Don't try to change everything all at once. Change is difficult, so it's important to do it gradually. Allow your body and your mind to adjust to a new routine. Trying to make every diet and exercise change all at once can be overwhelming and difficult to stick to.

You'll consume 50% less calories without having to give up your favorite foods by cutting your portions in half.

If you're walking on a treadmill, raise the incline. It will increase your calorie burn significantly.

You can do it anywhere. It can be a major stress reliever, lower blood pressure, improve concentration and improve blood flow.

It can help increase fat loss, reduce the risk of cancer, lower bad cholesterol, and it may even help prevent tooth decay.

Did you know that 3,500 calories equals one pound? If you cut back by 500 calories per day, you should lose 1 pound per week. Or think of it like this, if you cut back 250 calories per day - like two slices of bread - and increase your exercise to burn an extra 250 calories per day, you can lose 1 pound per week.

Our bodies aren't meant to metabolize or use the ingredients in processed foods that help to keep them "fresh" on the grocery store shelf, in the freezer, or in the cupboard. Processed foods have ingredients such as additives, trans fats, large amounts of sodium, and other harmful ingredients that make them better to leave on the shelf or in the freezer.

Fiber can be found in whole grains, fruits, vegetables, nuts, beans, and seeds. Fiber-rich foods are more filling. So increase your fiber intake - you will feel full quicker and stay full longer.

... even when it comes to snacks. Have a healthy snack between meals. If you snack on fruits and vegetables, there is really no limit. Craving something sweet? Make it easy by choosing a snack that comes in a in a single-serving size, such as a 100 calorie pack. This will help to prevent you from eating more than you should.

Your body can get used to doing the same exercises all the time, which leads to plateaus and boredom. Keep your body and mind challenged. So if your cardio workout is always running on the treadmill, mix it up by kickboxing or taking a spin class instead.

It is the key to helping you become accountable for what you eat.

It is important to eat something within 30 minutes of getting up in the morning.

Eating frequently keeps your hunger in check and can help you prevent bad food decisions.

Too much can trigger your craving for something really sweet - like pie or ice cream.

Water keeps everything moving through you. It also enriches your skin and will help you lose weight. Drink as much water throughout the day as you can.

Always have snacks with you to help resist having to eat fast food and processed or prepackaged foods. Fruit or a handful of raw or dry roasted nuts are great options.

Having a workout partner can be a great way to keep you going. Making plans to work out together keeps you accountable and less likely to skip the workout.