Strategies for Success
Your Weekly Eating Goals

Week One

Use your food diary.
Record everything that goes into your mouth daily.

Stop drinking sugary drinks.
Sodas, juices, sweet teas, etc… Drinking one can of Coke (12 oz) a day for one year adds 25 Ibs to your body and takes ~$120 out of your wallet (33¢/can).

Week Two

Make good food choices…cutout candy, cookies, and cakes.
Choose baked foods instead of fried. Buy the low-fat, low-sugar, and low-sodium options. Pick fruits and vegetables instead of chips or chocolate. 

Week Three

Plan your meals ahead of time.
Figure out what and how much to eat BEFORE you get hungry!  Especially if going out to eat, look up the different food options and calculate their Calories.  Decide what you will eat and how much you will eat before you get there.

Week Four

Do not eat while distracted. 
It’s easy to over-eat while watching television, searching the internet, or reading a book.

Week Five

Bored?  Don’t eat!
Go for a walk, call a friend, take a relaxing bath, read a book, learn a new hobby, chew some gum, or play with your pet.

Week Six

Less is best!
Use a small plate when dinning and don’t allow your food servings to touch.  This may help to draw your attention to portion sizes!

Week Seven

Don’t Give Up!!!



Popular Plans 

These well-known diet plans/programs are free online.  Do your own research!

Atkins Diet


Calorie Counting




Heart Healthy Diet 


Supertracker by USDA 


Whole 30


21 Day Fix


Convenient Calculator Tools

Weight-loss Calculators  


Food Calorie Calculators