To lose weight you have to be willing to change what you eat, when you eat, and how much you eat. You also must be willing to make exercise a part of your life.

Neither a 3-day diet, a 3-week diet nor a 3-month diet will help you “change” your eating habits unless it includes exercise and strategies for eating during the holidays, picnics, weddings or quite simply, life’s events.

To live, you have to eat. Food is one of the great pleasures of our society. But to lose weight, once and for all, you have to make a few changes in regards to your eating.

To get you started, consider these helpful tips for losing weight without ever dieting.
Eat slowly and chew your food longer. So many people take bite after bite of food and barely chew it before swallowing. Many of you are always in such a hurry especially at lunch. Take time to enjoy every bite. Put your fork or the sandwich/burger down between bites. Often, people eat so fast that they overstuff themselves before the brain has gotten the message their stomach is full. So slow down your eating. You’ll eat less food.

Eat without distractions. Studies show people who watch TV while eating, eat more than people who don’t. Turn off the TV or refrain from reading while eating. Instead, eat at the table and enjoy your meal.

Set your table. A nice place mat, napkins, silverware, plates and glasses can make a meal more appealing and enjoyable. By creating atmosphere, you become more aware and mindful of what and how much you eat. You are more likely to relax and enjoy your food rather than shoveling it in.

Eat smaller portions. Restaurants and fast food places are serving larger and larger servings and weight conscious Americans are losing sight of “true” portions sizes. Cut your food in half and box the rest. Or, share an entree with someone. If you eat out often and clean your plate, you’re more than likely eating way too many calories. In fact, a typical restaurant meal has about 1000 calories.

Vary your diet and eat foods with a variety of colors. The taste and texture of different foods makes them more satisfying and more visually appealing. You’re less likely to overeat when you eat variety.

Don’t eat late at night. Once you have had your evening meal, do not eat again. Stay out of the kitchen after dinner. Go for a walk. Read. Do household chores. If you feel like eating something, drink water instead. Late night eating can sabotage the best eating plans.

Limit alcohol consumption. A drink or two every night can add inches to the waistline. Alcohol equals empty calories. More than a couple of drinks can add up to 200 or more calories. Alcohol is also metabolized by the body as fat.

Now you could be on your way to losing a few extra pounds -all without dieting