Keys to dieting success

DIETING SUCCESS

Here are seven tips to keep weight off from J. Graham Thomas, writing in the American College of Sports Medicine's Health & Fitness Journal:

1. Engage in 200 minutes a week (29 minutes a day) of moderate-intensity exercise such as brisk walking.

2. Limit TV watching to less than 10 hours a week (versus 28 hours a week for the average American).

3. Eat a low-calorie, low-fat diet with less than 30 percent of the calories from fat; use low-fat versions of dairy, dressings and sauces and artificial sweeteners.

4. Consistency is key, so relatively little food variety and the same pattern daily; no splurging.

5. Eat breakfast — but not high-fat bacon and eggs — to help curb hunger and prevent overeating later.

6. Avoid emotional eating and gorging; limit fast-food meals to less than once weekly (compared with two to three times for average Americans).

7. Monitor yourself. Weigh yourself weekly, track calories and/or fat grams.

— Chicago Tribune