Dieting on a Budget

Many of us are looking for the "quick fix" that will help us achieve an overnight transformation in lifestyle and body shape. That is a recipe for disaster.

It makes more sense to make small changes that can be maintained on a daily basis.

• The healthiest amount of weight to lose is no more than 1 pound a week. This can be accomplished by easting 500-600 fewer calories each day.

• Do not weigh yourself every day. Do it once a week or every two weeks to encourage long-term positive thinking.

• Remember the 80-20 rule. As long as you keep to your diet and exercise program 80% of the time, you can forgive yourself the 20% of times that you lapse.

• Consider cancelling the gym membership and finding more lifestyle-friendly ways to exercise: biking, gardening, walking, yoga.

• Avoid eating anything that your great grandmother would not recognize as food--pop tarts, breakfast bars, yogurt in tubes. This is an easy way to avoid processed food.