• Upon arrival at a restaurant, have an idea of what you want so that you're not tempted by the menu items full of calories and fat.

• Stop eating when you're satisfied, not stuffed!

• While eating out, immediately pack half your meal to take home. This will not only cut your calories and fat in half, but you will also have a delicious meal for the next day.

• When ordering seafood, choose the leanest types, such as haddock, sole, scrod, orange roughy, scallops, shrimp and crab.

Following these helpful nutritional tips will greatly benefit your goal of weight loss. Remember, too, that sodas, juices, and alcoholic beverages contain calories. Drinking water with lemon can improve your health as well as increase weight loss. Drinking at least two liters a day makes a huge difference, and it's really not as hard as it seems after you do it for a few days. Not only does it help shed pounds, but it improves your complexion, too! Nearly 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. So drink up!

Are you wondering how many calories you need to cut back to lose weight? Here is a simple guide: Take your weight in pounds multiplied by 15. This will equal the number of calories per day to maintain that weight. 500 calories less per day will result in approximately 1 pound weight loss per week; 750 calories=1 1/2 pounds per week; 1000 calories=2 pounds per week. Keep a daily diary of calorie intake. Fat, carbohydrates and protein will automatically adjust themselves to stay within allotted calories per day.

Even if your goal is merely a change in your appearance, maintaining an exercise program will help you reach your goals and better your overall health. However, without changing your diet, the results will simply not happen. Remember that the food may taste good now, but fitting into those "skinny" jeans you wore ten years ago will make you feel better about yourself in the long run