10 Simple Ways to Achieve a Healthy Weight 

Did you know that there is a proven weight loss technique that doesn't rely on dieting? It's called eating healthfully, and combined with 30 minutes of brisk walking three times a week and attending support group meetings, seems to be the key to losing and keeping off those excess pounds.

Try these suggestions to start on the path of healthier eating habits today!

1. Fill up on fiber.
Adding more fiber to your diet by eating more fruits, vegetables and whole grains not only makes you feel more full, but is also an effective means of reducing high blood pressure and other heart disease risk factors. 

2. Eat foods rich in omega-3 fatty acids.
What foods contain omega-3 fatty acids? Fish such as salmon, tuna, cod, and mackerel are abundant in omega-3 fatty acids. A daily diet of cold water fish as part of a low-fat nutrition plan will not only help you lose weight, but will also lower your cholesterol levels and reduce risk factors for diabetes.

3. Don't forget to eat a healthy breakfast.
Eating breakfast may actually help curb impulse snacking, according to a study conducted by the Department of Psychology at Vanderbilt University in Nashville, Tennessee. Waking up to whole grain cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit or whole-grain waffles, will get your morning off to a healthy start.

4. Focus on the energy density of the food you eat (the calories per gram, not the fat).
Foods that have fewer calories per gram, such as fruits, grains or vegetables, will make you feel more satisfied than higher-fat foods with the same number of calories, according to a study by Pennsylvania State University. The difference seems to be that low energy-dense foods are more satisfying because they have more bulk. 

5. Get in touch with your feelings.
Do you really only eat when you are hungry? Many people are emotional eaters, meaning they eat to feed a need for nurturing deep within. Studies of the eating behaviors of obese children have shown that most overweight is rooted in internal patterns of functioning instead of being strictly genetic.

6. Hold yourself accountable.
Consistently self-monitoring your eating habits is critical for weight control, suggests a study by the Center for Behavioral Medicine in Chicago. You can stay motivated to healthily and monitoring your food intake by working with a therapist or by joining weight control support chat rooms and mailing lists on the Internet. You may also choose to keep a food journal, go online for motivation, or start an accountability group of your own.

7. Practice eating intuitively.
Intuitive eating means listening to what your body needs in terms of nourishment. It means feeling pleasantly full, but not stuffed, after a meal, and pleasantly hungry (but not starved) before one. It includes all food groups with a focus on eating the right amount at the right time.

8. Make exercise your focus, not dieting.
The National Weight Control Registry studied 2,000 people who lost 30 pounds or more and discovered that 89% of them had to change both their eating habits and physical activity levels to lose or maintain their weight. Most participants reported very high levels of fitness, expending 2,800 calories a week, equal to walking three to four miles seven days a week. Increasing your fitness level through exercise and physical activitiy helps you to burn calories faster.

9. Seek support.
You don't have to do it alone. If you are overweight and are trying to improve your health and fitness, reach out. Join a good support group in your community. If you don't want to participate in a group in person, you can go online to one of the many online support chat groups or message boards on the web.

10. Help others.
If you have lost 30 pounds or more and have kept it off for a year, help others learn from your success. The same groups that provided you support might benefit from your encouragement of others trying to achieve what you've already accomplished.

(The following article is adapted from the Online Wellness Center of Vanderbilt University, Nashville, Tennessee)