I've kept the 30 pounds that I lost off for a year. My secret for doing so is simple: I eat better, I exercise daily and I get on the scale every morning.

No magic diet plan and no pills. Just the tried and true methods for weight loss.

I'm more aware than ever of what I eat, even though my diet could still be improved further. I place a bigger emphasis on eating unprocessed foods, which means more fruit, vegetables and nuts. I look at sugar content on labels and limit my consumption of soda. (I've have yet to completely kick Coke out of my diet.)

I also eat smaller portions and make an attempt to eat slower.

My experience has been that I was eating too much before. What I've since found is that I don't need chips with a sandwich and I don't need to eat everything that is served to me. I also put the fork down between bites. This might sound simple, but it goes a long way towards slowing the pace at which I eat.

As far as exercise, I do yoga every morning. Even if I'm tired and have hit the snooze button, I still try to get at least a few minutes in. (Most mornings, I do 20-25 minutes before getting ready for work.) I also do cardio a few times a week as well as an attend yoga classes.

Finally, I get on the scale just about every morning. This reminds me of what I've done and what I need to keep doing. I've found by doing this, I've kept my weight pretty steady, which is important to long-term health.

None of this occurred overnight. New habits take time. But, I did develop them by staying focus on my goal and being conscious about both my exercise and eating habits. If you want to permanently lose weight, it will require a change in lifestyle as well as commitment. But, you can do it.

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