* Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead.
While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
*Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
*Eating less drops weight. Replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables.
* Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. Research has shown that exercise and journaling really make a difference in long-term weight management.
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