Most successful dieters make changes in what, when, and how much they eat. The American Heart Association recommends following these healthy eating habits:

• Eat reasonable portions. Studies show most Americans eat food portions 2 or 3 times larger than necessary for good nutrition and weight maintenance. To restrict your portion sizes, use a salad plate instead of a dinner plate when dining at home. When dining out, split an entrée with a dining companion or order appetizer plates instead of full meals.
• Eat breakfast. People who eat breakfast eat fewer calories throughout the day and are less likely to overdo because of hunger at lunch or dinner.
• Shop smart. Stock up on fresh, low-fat foods. Use a shopping list, and don't shop when you're hungry.
• Plan all your meals. When you're going to a party or out to eat, decide ahead of time what you can do to make it easier to eat healthy.
• Manage cravings. When you really crave a high-calorie food, eat a small amount of it, instead of resisting until you give in and eat too much.
• Eat slowly. Taking your time and enjoying each bite makes meals and the food you eat more satisfying, so you are likely to eat less.
• Maintain motivation. Keeping your motivation up is an important part of making any change permanent. Try the following strategies if your effort starts to sag:
• Weigh yourself regularly. Doing so is an excellent way to keep your target goal — maintaining your weight — in front of you. Weekly (not daily) weigh-ins are best and allow you to take action, by cutting calories, exercising more, or both, if your weight creeps up to 3 pounds over your maintenance target.
• Cut yourself some slack. A lapse is a small mistake or a temporary return to old habits. This can happen when you have a bad day and overeat or don't exercise. A relapse is when you go back to old habits for several days or weeks. Remember, having a lapse or relapse isn't necessarily failing. Don't give up, but do get back on track.
• Avoid emotional eating. Try to use other ways to respond to life's stresses besides eating. Take a walk, start a new hobby, or calm yourself through meditation.

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