Experts say that the best way to lose weight is by making a few simple, easy-to-sustain dietary changes on a day-to-day basis.  Over time, this strategy can add up to significant weight loss and can also ensure long-term success.  

Step One:  Have a Better Breakfast

Eating a cereal that’s high in fiber, such as bran cereal or oatmeal, may satisfy hunger better and help you loose weight.  A high-fiber diet can help with weight control.  Since it satisfies your appetite better than low-fiber foods, foods that are high in fiber may help you cut the number of calories you consume.

Step Two:  Set the Right Goals

Set realistic goals and make small changes and you’ll be able to stick with it over the long term.  For example, you shouldn’t try to get down to the weight you were when you were 18 years old.  Instead, set a reasonable goal of losing 10 percent of your current weight.  When you reach that, be proud of your accomplishment.  Maintain that weight for a while and then, if you still want to drop more, set another goal.  If you’re now drinking whole milk (an 8-ounce glass contains 8 grams of fat and 150 calories), don’t try to suddenly switch to skim.  Make gradual changes such as going from whole to two percent (5 grams of fat and 121 calories), then to one percent (3 grams of fat and 102 calories).  Develop a taste for those before making the leap to skim (0 grams of fat and 90 calories). 

Step Three:  Think Before You Drink

The calories you inadvertently consume in beverages can quickly add up.  When it comes to sugary drinks, including fruit drinks, it’s easy to down 150 calories without even realizing it.  Having one 12-ounce drink full of sugar a day can pack on 15 pounds over the course of a year.  Seltzer, water or diet drinks are good choices.

Step Four:  Eat Slim When Dining Out

The problem with eating out is that everything is smothered in butter or grease and the portions are tremendous.  You can’t ignore your healthy diet rules every time you set foot in a fast food place or a favorite restaurant.  If it’s fast food, it generally means it’s high in calories.  However, with good planning, eating slim when dining out can be done.  Ask that high-fat dressings and spreads be served on the side, so you have more control over how much of it you eat.  Locate fast food places and restaurants that offer slimmer menu options such as grilled chicken, vegetarian pizza, and regular-size burgers topped with lettuce and tomato instead of cheese.  Plan ahead to take half of your portion home so that you don’t eat the over sized portions that are served at most restaurants. 

Step Five:  Trade Fries for a Baked Potato

One small bag of French fries from a fast food place can cost you as many as 12 grams of fat and 230 calories!  Cut back on a few of those French fry servings and save yourself a whole lot of calories by making your own lower fat “fries” sprayed with vegetable cooking spray, sprinkled with salt and baked in the oven.  You might also consider having a baked potato.  Or, get out of the potato rut by loading up on other nutritious, good-for-you vegetables such as broccoli, cauliflower, turnips, Brussels sprouts, romaine lettuce, spinach and collard, turnip and mustard greens.

Step Six:  Start Counting Calories

Calories count!  If you don’t keep calories under control, you will gain weight.  Pay more attention to everything you eat, including junk food (calorie-dense, nutrient-poor items, such as cake, candy and salted snacks).  Do your health and your waistline a favor by filling your plate with more nutritious, low calorie foods like fruits, vegetables and whole grains.

Step Seven:  Get a Weight-Loss Support System

Whether it’s a registered dietitian, a formal weight-loss program, or just a close friend, the interaction, support and counseling these can provide can help you lose and maintain your weight.  You might even check out one of the diet Web sites that are on the Internet these days.  Some offer low calorie menus and recipes, others social support and still others guidance from diet doctors. 

Step Eight:  Learn the Joy of Soy

To help with your diet you probably will have to cut back on the amount of meat you eat.  With all the deliciously deceiving vegetarian meat substitutes on the market these days, (such as soy burgers, soy hot dogs and soy Buffalo wings), it’s never been easier.  Try out a few and you’ll find that you can cut back on fat and calories, lose weight and still enjoy your favorite foods.

Step Nine:  Slash Fat You Won’t Miss

One of the easiest and most effective ways to cut fat and calories from your diet is to go easy on the vegetable oils you use when cooking.  Each tablespoon you avoid can save you 14 grams of fat and 119 calories.  Slimming ways to boost flavor when cooking low fat include adding garlic and onion to sautéed dishes, chopped fresh herbs to rice dishes, spices to vegetables, and vegetable stock or lemon juice to grilled meats.

Step Ten:  Don’t Deprive Yourself

Sticking to a too rigid regimen of plain old chicken not only deprives you of variety, it can ultimately bring on a binge.  If you pig out too often, you’ll soon be gaining weight.  Prevent dietary boredom by allowing yourself a wide assortment of foods, including grains, proteins, dairy, fruits and vegetables.  You can even have your favorite dessert on occasion if you allow room for it in your menu plan.