<?xml version="1.0" encoding="UTF-8"?>


<!--Customize how long a tip is displayed by entering a number for speed. (10 = 10 seconds.) -->
<!--Make sure the image URLs are complete. Link URL must exclude "http://" YOU MUST INCLUDE A LINK.--> 
<!--Tip name MAX ~ 40 characters. Description MAX ~ 255 characters. Expert MA ~ 80 characters.-->

<tips speed="13">

<tip name="Fido: Your own Personal Trainer">
<description>Your four-legged friend will encourage you to go out for a walk (by necessity) and help you enjoy the outing. Getting fit with Fido may involve lots of stopping, starting and sniffing, but that extra activity adds fitness points during the year. </description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/PainManagement/story?id=6331640&page=1</link>
</tip>

<tip name="Have a Walkabout for Your Lunch Appetizer">
<description>Take this opportunity to clear your head, get fresh air and squeeze in some physical activity. Stretching your legs before you eat might ensure the walk happens and seems to help people make better decisions about their food choices afterward.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/story?id=6556406&page=1</link>
</tip>

<tip name="Exercise Excites Your Creative Juices">
<description>A lack of physical activity saps your vitality: People who are more sedentary are generally less creative, less focused and less productive than those who exercise.</description>
<expert>- Dr. David Katz, director, Yale University Prevention Research Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6763820</link>
</tip>

<tip name="Lift Weights to Burn Calories Better ">
<description>With each pound of muscle your body adds from strength training (or resistance work), you'll burn an additional 30 to 50 calories a day. And the benefits of having more muscle go beyond your workout: You'll even burn more calories while you sleep!</description>
<expert>- Dr. David Katz, director, Yale University Prevention Research Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762566</link>
</tip>

<tip name="Pump and Pedal With a Pal">
<description>Arrange to meet a pal at the gym on a regular basis, but don't feel compelled to share the same workout. It's a fresh twist on the idea of pairing up with an exercise buddy, and it accomplishes the same goal of building in accountability.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6795757</link>
</tip>

<tip name="Log Your Laps">
<description>Keep your fitness goals on track by recording your workouts on a calendar, in an exercise log or with an online monitoring tool. First, use the log to focus on exercising consistently. To stay motivated, track how long you worked out and what you did.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762400</link>
</tip>

<tip name="Purchase a Pedometer">
<description>A step-counting device is a fun and inexpensive gadget that monitors your physical activity and offers visual feedback on how much movement you make. Set goals for how many steps you would like. One great goal: 10,000 steps a day.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762332</link>
</tip>

<tip name="Sprinkle Activity Throughout the Day">
<description>Seek out opportunities to fit in fitness. Keep a set of light hand weights in the kitchen to use when waiting for water to boil. Squeeze in some exercise during a commercial break or stretch a few minutes before bed or at work. Every little bit helps.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762559</link>
</tip>

<tip name="Begin With Modest Fitness Goals ">
<description>Start small. Focus on spending 10 minutes doing some physical activity. Ten minutes is the smallest segment that offers benefits to the heart. Work your way up to doing at least three 10-minute segment a day, five or more days a week.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762547</link>
</tip>

<tip name="Sample Activities That Are New to You ">
<description>Combination classes such as yogalates, a blend of yoga and pilates, as well as circuit-training and boot camp-style workouts are blooming in popularity. Dance-based classes from salsa to zumba offer other fun, music-filled ways to move more.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762558</link>
</tip>

<tip name="Fitness: It's All in the Family ">
<description>Family time can be active times. A walk before or after a meal can become a weekend tradition ... and a way to get together with other people. As children get older, look for chances to integrate your fitness with theirs, such as riding bicycles.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764314</link>
</tip>

<tip name="Exercise the Way You Like it">
<description>How athletic or coordinated you were as a child may have little bearing on your current ability to get in shape. Shift your focus to finding an activity you like to do or can learn to enjoy. And find a place in which you feel comfortable doing it.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764314</link>
</tip>

<tip name="Personal Trainers Aren't Just for Celebs">
<description>For an extra push to meet your fitness goals -- and if you can afford one -- ask a personal trainer to come to your home to work with you. Choose someone with the right personality to motivate you. A trainer can also help revitalize an exercise program.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6795757</link>
</tip>

<tip name="Make a Date With Yourself to Exercise ">
<description>Schedule an exercise appointment into your calendar on the days and times you intend to work out. If you've built it into your week, it becomes automatic and you're less likely to forget about it or plan something else.</description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center, St. Luke’s Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762397</link>
</tip>

<tip name="Use the 'Talk Test' as a Workout Marker">
<description>Check in with your breathing to gauge if you're exercising at the right intensity. While you should be able to have a conversation while exercising, it should be a bit of a challenge and your breath should have noticeable gasps every eight to 10 seconds.</description>
<expert>- Fabio Comana, exercise physiologist for the American Council on Exercise</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762399</link>
</tip>

<tip name="Ditch the All-or-Nothing Attitude">
<description>Plan in advance how you'll handle obstacles to your fitness routine, whether it's traveling for work, social commitments or a vacation. If your time is scarce, scale down your workout instead of skipping it completely.</description>
<expert>- Fabio Comana, exercise physiologist for the American Council on Exercise</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762542</link>
</tip>

<tip name="Build a Support System">
<description>When you're truly ready to make lasting lifestyle changes, make sure you have supportive people around you to encourage these efforts. Besides external support, you'll need the internal drive to stay motivated and stick to your workout.</description>
<expert>- Fabio Comana, exercise physiologist for the American Council on Exercise</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764071</link>
</tip>

<tip name="Don't Make the 'Too Hard, Too Fast' Error">
<description>Many an exercise program has failed when people attempt too much, too soon. It's better to slow down the intensity and exercise at a level with which you can achieve success. You'll have a better experience and possibly avoid an early injury.</description>
<expert>- Fabio Comana, exercise physiologist for the American Council on Exercise</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762558</link>
</tip>

<tip name="Keep Active, Always">
<description>The secret to feeling well is that your body needs activity on a daily basis. Figure out how to make exercise part of your lifestyle, and if you maintain a consistent commitment you'll be more successful at reaping its many rewards.</description>
<expert>- Carl Davison, wellness and fitness director, Oregon Health & Sciences University</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6768944</link>
</tip>

<tip name="Build a Solid Foundation for Fitness">
<description>The four corners of fitness are cardiovascular activity, strength and balance, endurance and flexibility. These four areas are measured during a fitness assessment and provide a starting point for setting realistic goals and gauging your progress.</description>
<expert>- Carl Davison, wellness and fitness director, Oregon Health & Sciences University</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762547</link>
</tip>

<tip name="Experiment With Interval Training">
<description>Interval conditioning, which involves alternating between an intense level of work and a recovery period, uses more energy and expends more calories. Look for interval settings on machines in the gym or try an interval workout class.</description>
<expert>- Carl Davison, wellness and fitness director, Oregon Health & Sciences University</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764192</link>
</tip>

<tip name="Visible Results Take Time to Achieve">
<description>It takes six to eight weeks of strength training to see a noticeable change in skeletal muscle tissue -- firming, toning or a change in mass. So be patient. These results are possible when you're strength training a minimum of three days a week.</description>
<expert>- Carl Davison, wellness and fitness director, Oregon Health & Sciences University</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762566</link>
</tip>

<tip name="Focus on the Fringe Benefits of Fitness">
<description>The positive health outcomes from a change in blood pressure to a drop in cholesterol to losing weight take time to achieve with exercise. But the benefits to the mind occur sooner. You'll feel more energetic, think clearer and deal better with stress.</description>
<expert>- Jude Sullivan, senior clinical exercise physiologist, Univ. of Wisconsin Health</expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762567</link>
</tip>

<tip name="Pack Your Gym Bag Early">
<description>Morning exercisers typically lay out their gear the night before to make things quicker when they wake up. And it's a visual reminder of their fitness plans. If you're active after work or during lunch, pack your bag in advance so you can get going.</description>
<expert>- Gerald Endress, fitness director, Duke Diet & Fitness Center </expert>
<image>http://a.abcnews.com/images/Health/icon_fitness.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762568</link>
</tip>

<tip name="Cook Once, Eat Twice">
<description>When you cook healthy, make extra to have enough around for another meal. Anytime you have baked or sweet potatoes, for example, cook double the amount you need. Most of the work will be done and the food will be just as nutritious.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770860</link>
</tip>

<tip name="Roast Your Veggies">
<description>As an alternative to steaming, roasting helps eliminate water from vegetables. This concentrates their flavor and gives them a caramelized coating. Flavor the veggies beforehand with a light brushing of olive oil and your favorite seasonings.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6771120</link>
</tip>

<tip name="Convert Kids Into Kitchen Help">
<description>Getting children involved in food prep pays off beyond the free labor: They become more familiar with healthy food and how it tastes. When making a salad, challenge kids to put in lots of color and vary the ingredients.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764311</link>
</tip>

<tip name="Got a Pantry? Stock It">
<description>Simple ingredients such as dried pasta and rice, cans of beans, fruits, fish, cooking oil and other canned goods, including tomatoes and sauce, are items you should always have on hand to make a quick, healthy meal. Don't forget the frozen veggies.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770389</link>
</tip>

<tip name="Give Your Pantry a 'Shelvic Exam' ">
<description>Trade in foods with higher amounts of calories or fat for those with less. You can substitute fruits canned in water or light syrup for those in heavy syrup, or replace tuna packed in water for fish packed in oil. Swap brown rice for white.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770389</link>
</tip>

<tip name="Limit Your Junk Food Choices">
<description>If you must have junk food at home, keep only one kind of it around at a time. Instead of three varieties of cookies, two bags of snack foods, one bar of chocolate and ice cream in the freezer, pick only one treat to have on hand to tempt you.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764013</link>
</tip>

<tip name="Sample One New Food a Week">
<description>To broaden your culinary horizons, experiment. You don't have to be adventurous or exotic. Take apples, for example. If you usually eat a Macintosh, buy a different red variety for a change. Or go green ... apple, that is.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/HeartDiseaseLivingWith/story?id=4223301</link>
</tip>

<tip name="Cultivate a Culinary Rainbow">
<description>When preparing a fruit or vegetable salad, be creative and make the dish as colorful as you can. For variety, add some nuts or roasted grapes. People eat with their eyes as well as their mouths. Healthy salads don't have to be ordinary.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762964</link>
</tip>

<tip name="Work for Your Sweets">
<description>Craving cookies? If you bake them yourself, they'll probably taste better. And if they're homemade, you'll think twice before making them in the first place. Homemade treats are great to give away and share, leaving less around to tempt you.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764472</link>
</tip>

<tip name="When in Doubt, Don't Eat Out">
<description>Eating in saves time and money, and you have more control over the ingredients used. Homemade meals also tend to be healthier: They're lower in calories, fat and sugar, and higher in fruits, veggies, fiber and calcium than those eaten away from home.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770860</link>
</tip>

<tip name="Colorize Your Countertops With Fruits ">
<description>Fill a bowl with colorful fresh fruits, such as clementines, grapes, apples and pears. This will dress up the counter and put tasty foods at your fingertips. The display can satisfy a hunger impulse without resulting in a caloric nightmare.</description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764472</link>
</tip>

<tip name="Stay Lean With Beans">
<description>As a source of lean protein, beans and lentils are a healthy and affordable stand-in for meat. They're rich in fiber and good carbohydrates but low in fat and calories. Vary the kind of beans and lentils you use in soups, salads and main dishes.</description>
<expert>- Dr. David Katz, director, Yale University Prevention Research Center </expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762964</link>
</tip>

<tip name="Small Changes Make for Big Gains ">
<description>You can transition meatballs from ground beef to ground turkey with little difference in taste. Or swap in whole wheat pasta for regular. With these simple substitutions, you have a dish that looks the same, but has substantially improved nutrition.</description>
<expert>- Dr. David Katz, director, Yale University Prevention Research Center </expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770125</link>
</tip>

<tip name="Avoid the Market's Munching Forces">
<description>The most important time to say no to a food purchase is at the grocery store. Whether it's a child's sugary cereal or a double-chocolate cake, if the item never makes it into your kitchen, you'll avoid the temptation and potential food fights.</description>
<expert>- Beth Reardon, integrative nutritionist, Duke Integrative Medicine </expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762968</link>
</tip>

<tip name="Make Your Own Trail Mix">
<description>Blend together one cup of whole grain cereal, half a cup of dried fruit, and one-fourth a cup of nuts. For a special treat, toss in one-eighth a cup of chocolate chips. Pack a handful in a bag to eat on the go. It beats the store brand.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762971</link>
</tip>

<tip name="Create Reasonable Expectations">
<description>There's no need to aim for perfection in your food choices all the time. Not every food at every meal, every day has to be super-healthy. If you keep a food record for a week, you'll get a better idea of what you're eating and where you can improve.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762395</link>
</tip>

<tip name="Consider a Carbs-Protein Combo">
<description>Plan to get some kind of protein and some kind of carbohydrates in every meal. Pairing these two will help you to feel full and stay full. Women need only 5 to 6 ounces of protein a day, while men need 7 to 8 ounces of meat, eggs, nuts or seeds.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762964</link>
</tip>

<tip name="Pick a Protein for Breakfast">
<description>This is one of the harder meals to fit in some protein, especially if you're not cooking an egg. Some grab-and-go protein ideas for the morning include string cheese, yogurt, a hard boiled egg, cereal with milk and peanut butter on toast.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764470</link>
</tip>

<tip name="Fuel Up Every Three to Four Hours">
<description>Small, frequent meals eaten regularly helps you control both what you eat and how much. It also prevents you from getting overly hungry and keeps blood sugar and energy levels on a more even keel. At mini-meals, have small portions of healthful foods.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770598</link>
</tip>

<tip name="Don't Turn Your Back on Fat">
<description>Some fat in the diet is necessary. You don't need to cut it all out, but you want to get more of the good kinds. They're found in olive and canola oils, nuts and seeds, and fats in fish. It's fine to put a little margarine on toast and oil on pasta.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6768686</link>
</tip>

<tip name="Don't Slack With Your Snacks">
<description>Pack plenty of good nutrition into your snack selections. Heat up some vegetable soup or enjoy a bowl of oatmeal. Half a peanut butter sandwich is filling, as is a smoothie made with frozen fruit and yogurt. Fruit or nuts are always tasty options.</description>
<expert>- Connie Diekman, director of university nutrition, Washington Univ. in St. Louis</expert>
<image>http://a.abcnews.com/images/Health/icon_nutrition.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770597</link>
</tip>

<tip name="Apply the 'Three-Bite Rule' to Splurges ">
<description>Three bites of a dish might be all you need to enjoy it. The first bite often provides the most satisfaction. With the second, you're still savoring the taste ... and by the third bite, you're just eating and can push the treat away and feel content. </description>
<expert>- Elisabetta Politi, nutrition director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764061</link>
</tip>

<tip name="Eat Your Veggies First ">
<description>Start by eating the lowest calorie foods on your plate at lunch or dinner, which are typically the ones highest in fiber, such as vegetables or vegetable-based soup. These foods are bulky in your stomach and can make you feel partially full. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770599</link>
</tip>

<tip name="Watch out for Liquid Calories ">
<description>You might be unaware of the extra calories you're getting from sweetened beverages, sodas, juices and coffee drinks. Alcohol can also pack on pounds. Liquids don't provide the same feelings of fullness as food does, but you get all of the calories. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6771378</link>
</tip>

<tip name="Weekends Aren't Weight-Loss Vacations ">
<description>Don't take a five-day approach to losing weight with time off for good behavior on Saturdays and Sundays. An on-again, off-again diet can undo your accomplishments. The key to being successful at weight loss is to be in control seven days a week. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762555</link>
</tip>

<tip name="Don't Worry About When You're Eating">
<description>Whether you consume food in the morning, afternoon or evening, you gain weight when you take in more calories than you burn off. These excess calories are stored as fat and the body doesn't care what time of day you took them in.</description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764192</link>
</tip>

<tip name="Buy Into the Breakfast Boost">
<description>Breakfast-skippers weigh more than people who eat a morning meal, and other research suggests that people who eat a high-fiber cereal are slimmer than those who choose other foods. Having breakfast jump-starts your metabolism for the rest of the day. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764470</link>
</tip>

<tip name="The Scale is Your Friend">
<description>The number on a scale might ruin your day, but if you want to lose weight and keep it off, weigh yourself at least three or more times a week. Every day is also fine if it keeps you on track and causes you to act when the pounds slowly creep back on. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762400</link>
</tip>

<tip name="Engineer a Safe Food Environment">
<description>Clear your kitchen of your high-calorie trigger foods, whether they're cookies, candies, snacks or frozen desserts. Avoid bringing tempting foods into your home, workplace or car. Keep lower-calorie snacks in places where you spend the most time. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764013</link>
</tip>

<tip name="Take a Mid-Meal Hunger Assessment">
<description>Many of us feel compelled to be members of the clean-the-plate club, whether eating at home or dining out, because of the expense. But you're better off pausing from time to time and checking in with your hunger to determine if you're truly full. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770599</link>
</tip>

<tip name="When Dining Out, Order First ">
<description>If you're eating in a restaurant and hope to lose weight, be the first person in your group to order. We're strongly influenced by other people's food choices, so you're safer going first. Also, ask the waiter to place the bread basket away from you. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762543</link>
</tip>

<tip name="Place High-Calorie Dishes Out of Reach">
<description>Don't put the serving dish of the most caloric part of your meal on the dinner table. Leave it in the kitchen. This puts an obstacle between you and a second helping, so you'd have to get out of your seat to get another portion. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770126</link>
</tip>

<tip name="Move It or You Won't Lose It">
<description>Physical activity is like a pencil eraser, it can help erase mistakes you see on a scale. Besides the physical benefits, it also builds confidence and you'll feel you're more in control. Don't even bother to lose weight if you're not going to exercise. </description>
<expert>- Carla Wolper, registered dietitian, Obesity Research Center at St. Luke's Hospital</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762555</link>
</tip>

<tip name="No More 'Forbidden Foods'">
<description>All foods are OK to eat, but not all the time and in all amounts. It's better to have small portions of a favorite food now and then to ensure you don't feel deprived. Avoiding a food often leads to counterproductive cravings. </description>
<expert>- Keith Ayoob, registered dietitian, Albert Einstein College of Medicine </expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762964</link>
</tip>

<tip name="Ditch the Distractions When Eating">
<description>Don't eat while you're doing something else so you'll take in the sensory experience -- smelling food, noticing its flavors, textures and colors. This makes meals more pleasurable and increases your chances of feeling satisfied. </description>
<expert>- Jeffrey Greeson, clinical health psychologist, Duke Integrative Medicine</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762964</link>
</tip>

<tip name="Eat Mindfully and Slowly">
<description>Eating at a slower pace makes you more aware of your internal feelings of fullness and more conscious of your sense of satisfaction. Plus, you'll enjoy food more and might consume less of it. Put your fork down between bites or chew your food more. </description>
<expert>- Elisabetta Politi, nutrition director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762326</link>
</tip>

<tip name="Favor Fruits and Vegetables">
<description>These plant-based foods are packed with fiber and nutrients, yet they're light on calories. And your mouth will get a workout from all the chewing. If you want seconds, go for more veggies, salads or fruits rather than more protein and starches. </description>
<expert>- Elisabetta Politi, nutrition director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6770125</link>
</tip>

<tip name="Reconnect With Other Pleasures ">
<description>Losing weight could mean tinkering with some people's main source of pleasure in life -- food. Broadening your opportunities for enjoyment elsewhere -- music, sports, the arts, socializing or nature outings, for example -- might help fill the void. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764114</link>
</tip>

<tip name="Strategize for Weight-Loss Success">
<description>Losing weight is not simply a matter of willpower. Analyze your trouble zones and pitfalls to losing weight beforehand and come up with a game plan for how you might overcome these barriers and obstacles when they get in your way. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762331</link>
</tip>

<tip name="Plan Your Meals in Advance">
<description>Preplan a week's worth of meals instead of wondering, "What am I going to do for dinner tonight?" Have several breakfast, lunch and dinner ideas that are healthy and easy to prepare, so you'll have the ingredients on hand and make better food choices. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764471</link>
</tip>

<tip name="Set Rules Before Meals">
<description>Make a few rules for yourself. You might decide when you eat out, "I won't have a drink and an appetizer and the bread, but I can have one of them." Or you might say, "I won't have dessert every day" -- or perhaps, "I'll avoid sweetened beverages." </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762543</link>
</tip>

<tip name="Ride Out the Rough Patches">
<description>You'll hit some rough spots, such as a weight-loss plateau or a period when a few pounds creep back on. Instead of blaming yourself, have an action plan in mind to get on track. Maintain a food diary and exercise log, and keep up your weigh-ins. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762330</link>
</tip>

<tip name="No Day Is Done Without Exercise">
<description>Look for every opportunity to be more physically active throughout the day to burn up more calories. Walking to a meeting can be as good as structured formal gym exercise when your goal is to keep moving. It all adds up. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762559</link>
</tip>

<tip name="Keep Realistic Weight-Loss Goals">
<description>Be realistic when setting your weight-loss goals. Identify both short-term and long-term targets. A loss of 1/2 to 1 pound a week is realistic to achieve and realistic to maintain. Setting the bar too high can lead to disappointment. </description>
<expert>- Dr. Howard Eisenson, executive director, Duke Diet & Fitness Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762395</link>
</tip>

<tip name="Weight-Loss Wars: Men vs. Women">
<description>Men tend to shed pounds more quickly than women do because their bodies have more muscle mass, and they can burn calories more efficiently. But women seem better able to stick with a lower-calorie diet for a longer period of time.</description>
<expert>- Leslie Bonci, director of sports nutrition, Univ. of Pittsburgh Medical Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762396</link>
</tip>

<tip name="Goals Don't Have to Be Numbers">
<description>Its fine to set weekly and monthly goals tied to the numbers on a scale. But you can also have goals to improve your health or quality of life, such as walking up stairs without huffing and puffing or having your clothes fit better or living longer. </description>
<expert>- Leslie Bonci, director of sports nutrition, Univ. of Pittsburgh Medical Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762398</link>
</tip>

<tip name="Shop the Perimeter">
<description>Spend more time along the outer edges of the supermarket, where you'll find the best foods for losing weight. Fill half your basket with produce. Make low-fat dairy and meat choices. Go for whole grain breads and cereals. </description>
<expert>- Leslie Bonci, director of sports nutrition, Univ. of Pittsburgh Medical Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762968</link>
</tip>

<tip name="Alcohol Adds Calories, Too">
<description>If you have an alcoholic drink with dinner, swap out something else, such as a portion of rice or potato. The liquid calories from alcohol need to be factored into your daily intake. And recognize that alcohol can stimulate your appetite. </description>
<expert>- Leslie Bonci, director of sports nutrition, Univ. of Pittsburgh Medical Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6764009</link>
</tip>

<tip name="Prepared Foods Speed Up Meal Prep">
<description>To save time in the kitchen, use convenience items such as bagged salads, roasted chickens and dishes from the prepared foods section. These foods cost more than making them yourself, but they cost less than eating out and may be healthier for you than what you'd eat in a restaurant. </description>
<expert>- Leslie Bonci, director of sports nutrition, Univ. of Pittsburgh Medical Center</expert>
<image>http://a.abcnews.com/images/Health/icon_diet.jpg</image>
<link>abcnews.go.com/Health/WellnessResource/story?id=6762971</link>
</tip>

</tips>