Write It Down
Recording what you eat and when you eat it will help you keep track of calories and eating patterns. Lighten Up 4 Life recommends that you record what you eat in a food record. Just by writing down what you eat, you take ownership that you ate it, good or bad food choices, and that can be a powerful motivator to eat more healthfully.

Here’s a way to keep track of your daily food intake!
WebMD’s Food and Fitness Journal

Create small weight-loss goals
Start with small goals. If you set your goals too high and fail to achieve them you will be discouraged. Instead set smaller goals; losing 4 pounds in a month and adding a little exercise at a time. This will allow you to achieve small victories along the way and build up to your larger goals.
 
Support each other
Team work, it’s key to achieving your goals. Lighten Up 4 Life’s greatest weight –loss success stories come from participants who have had the support of a team. Their team mates helped to encourage them, share experiences, advice and of course pep talks when needed. Team members are invaluable to your success!

Establish Healthier Habits
Add healthier choices to your diet. Example: One week add more vegetables to your daily diet (3-5 vegetables is optimum). Then next week add high fiber breads/carbohydrates.  Adding healthier habits each week will help you change your eating behavior so that it will gradually become part of your improved lifestyle. 

Be consistent
Every day that you make healthier choices, eat within your calorie range and become more active will help you get closer to a better you! Stay at it, steady, healthy weight-loss wins the race.

Forgive your setbacks
Realize that you will have setbacks from time-to-time and the important thing is not too be too hard on yourself when you make mistakes.  When you stumble and eat too much or don’t exercise, forgive yourself and keep going.

Most important, have fun!
You can have fun getting healthier, feeling better and being more active. How exciting will it be to walk your first 5K, get into those old jeans and celebrate your victory with your team? Enjoy the ride along the way to a healthier you!