The first step towards losing weight is to establish healthy eating habits from the beginning. Before you choose a weight loss plan, you should consult with your doctor. Your age, your current weight, your metabolism, and your current health are all factors that impact your ability to lose weight and stay healthy. Once you make a decision to lose weight, take the time to change your eating habits. It takes 90 days to change your habits and turn them into a way of life. Eating is just one component of an effective weight loss program. It takes a combination of the right exercise, the right amount of sleep, the right nutrition, and the right level of hydration to make it all work together.

• Count your calories. Weight loss is all about portion control. Use a smaller plate if you have to, just to get in the habit of not consuming as much food as you used to. A good guideline is to eat only a fistful of each food group at any one meal.
• Substitute a lower calorie option when you can. A perfect example is choosing tea or water over a high calorie drink.
• Read the labels. Know what you are putting into your mouth. Look at four key things on the label: calorie count, carbohydrates, fat, and protein. You want to choose low carbs, low sugar, low fat, and high protein. This is a great tool when you are choosing food at the grocery store. You will be surprised at your usual favorites. And this eye opening experience will help you choose your food wisely.
• Avoid fast food. What used to be a convenience in getting a cheap meal fast, can actually turn into a major INconvenience when you have to make a much bigger sacrifice to shed pounds after you indulge in an occasional or habitual fast food fix.
• Avoid eating food in a hurry. Nervous eating or speeding through a meal is not only less healthy for you, but also causes you to overeat. Your stomach doesn't have time to catch up with you when you are eating fast.
• Listen to your body. And, avoid waiting until you are really hungry. Your biological clock will tell you when you need to eat. If you wait longer, you'll eat more. So you should try to arrange your schedule around the times when you know you will be hungry.
• Avoid going to the store on an empty stomach. What happens is that you impulse buy while you are at the store, because everything tends to look good to you when you are hungry. Then you're left at home with a pantry filled with things that may not be great for weight loss.
• Stay away from "empty" calories. They will only fill you up and sometimes leave you hungry for more. A perfect example is the bread (or chips) a restaurant usually serves before a meal. How many times have you eaten so much bread while waiting for your food only to be "full" by the time it arrives. You end up missing out on more nutritious food AND you feel bloated by the time the meal ends. Tell your waiter "no thanks" the next time they ask if you would like more bread or chips.
• Stop eating when your stomach starts to feel full. This is your body's way of telling you to stop eating. Getting into this habit will help you not overeat.
• Avoid late dinners. A general rule is to not eat after 8pm. Sleep does not burn enough calories to make up for Lasagna and garlic bread. Try eating your biggest meal at lunch instead.
• Eat smaller meals more often. Sounds crazy but it's true. This keeps your metabolism at a higher level, helps you to concentrate and focus more clearly throughout the day, and keeps your elastic stomach at a smaller size. When you eat more, your stomach stretches. When you eat more often, your stomach fills full.
• Drink more water. Keep yourself hydrated. Water helps you process your food and keeps your body clean, your liver and kidneys functioning properly, and drinking more water right before a meal can actually fool your stomach into thinking it needs less food.
• Take your vitamins. To be sure your body has the proper fuel and nutrition, supplement your food intake with vitamins. This is important if you decide to skip a meal in an effort to reduce your calories, which is never a good thing to do.
• Consult your doctor. In any weight loss program, you want to start with a good understanding of the condition of your health. The last thing you want to do is to make your body vulnerable to any complications. A doctor will help answer your medical concerns and would be able to help you choose the right diet for your situation.

Weight loss and maintaining your ideal weight starts and ends with better eating habits, daily exercise, and proper nutrition. Be smart about it and stay healthy.