Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

When dining out, make it automatic: Order one dessert to share.

Use a salad plate instead of a dinner plate.

See what you eat. Plate your food instead of eating out of the jar or bag.

Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

Keep a food journal. It really works wonders.

Follow the Chinese saying: "Eat until you are eight-tenths full."

Use mustard instead of mayo.

Eat more soup. The noncreamy ones are filling but low-cal.

Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

Take your lunch to work.

Sit when you eat.

Dilute juice with water.

Have mostly veggies for lunch.

Eat at home.

Limit alcohol to weekends.