To manage your weight, you must use up more calories (energy) than your consume A healthy diet rich fresh fruits and vegetables in combination with regular physical activity can help you achieve that goal. Just follow these three simple steps :

• Eliminate your bad food habits :                                            Examine your eating habits  and keep a journal of what and when you eat. If you are eating lots of foods that are high in fact (specially saturated fat). It's wise to drop them . They add even more calories to your overall diet. Furthermore, most foods high in saturated fat can raise the level of cholesterol in your blood. Finally, plan some strategies in advance for those times you know you will be tempted.

• Develop a life-time eating plan :                                        People who lose weight gradually are more likely to keep the weight off. Sensible weight loose takes place over time and one or tow pounds a week in the ideal rate. Most women can lose an average of one to two pounds a week by consuming 1200 to 1500 calories a day. Most men can lose this amount by consuming  1500 to 1800 calories  a day. 

• Work and Play to be physically active                                  You do not have to become a tri-athlete, but make the effort to get regular physical activity. That can be as simple as a brisk 30 minute walk most days of the week. Most important, find activities you enjoy. 

Keeping It Off  :                                                                           Once you have lost weight, you will want to keep it off. That can be a challenge, but you can do it. After you reach you best weight , here are some tips that can help :

• If you change the amount of physical activity you do adjust your eating.  

• Keep fresh, low fat foods around

• When you are going to a party or dining out, think ahead about eating right 

• when you are hungry between meals, drink a glass of water eat a piece of fruit or get some exercise. 

• When you really crave a high-calorie food, eat a small amount and forget about it. If you do not trust yourself with just a little, you do not eat any at all.

• Weigh yourself once a week. When you are three to five pounds heavier than you should be start eating less and exercising more until your weight is back down.

To lose one pound of fat, you need to burn 3,500 calories more than you take in.