• Keep a journal. Most people underestimate how much they eat and overestimate how much they move. Writing it down in a daily journal keeps you honest and can be a real eye-opener as your health patterns emerge.
• Drink up. We're referring to water, nature's original diet drink. No calories, very filling, tastes great. Sipping H2O before and during meals helps take the edge off of hunger and fills you up faster. On the flip side, stay away from high-calorie colas, sugary drinks and alcohol. Liquid calories can add up faster than you can say, "Supersize my Slurpee please."
• Graze, don't gorge. Eating smaller, more frequent meals (four to six per day) keeps hunger under control and your blood sugar levels from dipping and spiking like a roller coaster ride. You're also less likely to pig out than when you eat three larger squares a day with long periods of time in between.
• Lose the quick-fix mentality. Accept the fact that fad diets don't work and that there are no short cuts to permanent weight loss. Losing weight, like any other goal that means something, takes dedication and hard work. Sure you'll have setbacks and encounter stumbling blocks along the way, but that doesn't mean you can't do it. The end result is worth it.

Got a fitness question or comment? Post it on the Fit by Friday message board!