No more excuses: 25 great diet tips

If losing weight were easy, hucksters wouldn’t be making millions of dollars selling diet products.

We’re not trying to sell you a diet book, but we do have some ideas that might help you lose weight.

And they’re free.

Admit it. You are finally out of excuses to start getting healthy now that the holidays, the Super Bowl and Valentine’s Day are behind us.

Experts remind people who want to lose weight that diets do not work; any long-term weight loss will be about a lifestyle change in which a person lowers the number of calories consumed each day and increases the number of calories burned. That’s called energy balance.

Successful weight losers remind us to be patient.

“It’s not the battle of the bulge,” said Sue Warmsby, 53, of Sandy Springs, Ga., who is down to a size 14 from a 20.

“It’s a journey. It’s ongoing. It’s a lifestyle change – for the better.”

1. Eat at least five servings of fruits and vegetables a day. You’ll not only gain nutrients; you’ll fill up on good food.

2. Don’t go on a restrictive diet. That will only create cravings, and you’ll eventually cave in to temptation.

3. Keep a food journal. Write down everything you eat for at least a week to track calories.

4. Don’t drink your calories. Beverages do not lead to feeling full.

5. Assess why you overeat. Are you really lonely, sad or hurt and just eating to help deal with your emotions?

6. When you must have a taste of something sweet, take only one bite and savor it completely.

7. Skip mayonnaise, which packs a high caloric punch at 100 calories a tablespoon.

8. At a party, head for the vegetable tray.

9. When going to a party, bring your own celery – or other healthy snack.

10. Assess whether you have triggers that prompt you to overeat. If so, avoid the triggers.

11. If you drink pop, drink diet pop and save 120-150 calories.

12. Skip gratuitous bread. Do you really need that roll?

13.Find an activity you like and try to do it at least 15 minutes a day for starters. Starting a new routine takes time.

14.Use low-fat dressings, gravy and sour cream.

15. Limit alcohol and its empty calories.

16.If you work at a desk, take breaks throughout the day to ease stress.

17. Eat breakfast.

18. Never skip meals.

19. Eat small meals throughout the day rather than a few very large meals.

20. Get support. Tell your friends and family that you are trying to make changes and that you’d like their help.

21. Be gentle on yourself.

22. Realize that the human body is not meant to eat sweets every day. They are for special occasions.

23.T ry sugarfree puddings as a reward. They are tasty and low in calories.

24. Avoid fried foods when possible.

25. Allow yourself treats for good behavior.