Small dietary changes can combat the skyrocketing obesity challenge.

Ben Franklin said, "A penny saved, is a penny earned." Yet we haven't yet learned the corollary: A few calories skipped, results in significant long-term weight loss. NHANES data reveals that between 1971 and 2002 Americans increased their daily caloric intake by 200 calories for men and 300 for women. Yet, the calories per eating episode increased by only 60 calories (5 per day).

PositiveTip: Small cuts in calories over time can make a significant difference, positive or negative, over time! Skipping a snack or two per day will make an impact.

Cut those "hunger pangs" by 90% on a plant-based diet.

Ever tried eating less--then experienced uncomfortable "hunger pains"? Researchers have discovered that consuming a plant-based diet rich in colorful fruits and vegetables, whole grains, with beans, seeds and nuts can reduce the discomforts of hunger by nearly 90% compared to those who consumed high levels of animal products and processed foods.

PositiveTip: Eat more plant-based foods while cutting calories. You may discover less is actually more comfort!

Food tables don't always use the same serving size that you do!

Frustrated with your weight loss efforts? Try some honest realism. A quick visit to MyPyramid Tracker will reveal that the average baked potato served in America has 2.5 times more calories than the one listed in the food tables, thus underestimating actual calories. Or maybe one day you did eat 1200 calories, but the next two days you splurged on much more. 

PostiveTip: Accurately keep track of what you eat, including the snacks. It will help you learn what contributes to your total calorie intake over time.

Bicycling and brisk walking help women prevent weight gain.

We know that brisk walking helps to control weight. Now a 16 year follow-up of 28,414 healthy women found that bicycling as well as brisk walking resulted in less weight gain. Slow walking showed very little benefit to weight gain.

PositiveTip: If you don't care for brisk walking, hop on the bicycle and pedal away to banish those extra pounds!

Drinking 1 can of soda each day for a year results in 15 pounds weight gain!

How would you illustrate the consequences of drinking one can of soda per day for a year? Last year the New York City Department of Health unleashed a series of posters in a campaign to get people to reduce their intake of sugary sodas. Now they have kicked it up a notch with a wordless 30-sec video that certainly grabs attention! The truth is actually worse. One daily 12 oz. can of soda would result in 15.5 pounds of weight gain in a year.

PostiveTip: Beware of the big gulp, even if consumed in smaller gulps. They have no nutrients, just unneeded calories.

An hour of daily exercise lets middle-aged women eat the same but gain less weight.

A thirteen year study of 34,000 middle-age women in the Women's Health Study has found that over any three year period women who engaged in moderate exercise less than 420 minutes a week (or 60 minutes a day) were significantly more likely to gain five pounds while eating their usual diet. However, this worked only for women who had a body mass index lower than 25. Heavier women may need to restrict the calories they eat in addition to exercising regularly, if they want to control their weight.

PositiveTip: Make exercise a priority each day. The benefits are significant.

Overly ambitious weight loss goals may hinder the benefits of modest weight losses.

Modest weight loss, even without getting down to the ideal weight, will result in health benefits for those who maintain that loss! The Diabetes Prevention Program demonstrated that losing just 5-7 percent (10-14 pounds for a person who weighs 200 pounds) will lower blood pressure, reduce the risk of diabetes, and improve blood sugar and insulin levels in those who have diabetes. Double that weight loss and the HDL ("good") cholesterol increases, lowering the risk of heart disease, too.

PositiveTip: Make a few critical lifestyle changes to reach and maintain a modest weight loss. It will make a significant difference in your life!

Moderate weight in both men and women assures the lowest death rates--not too heavy and not too thin!