Treat high­calorie foods as jewels in the crown.Make a spoonful of ice cream the jewel and a bowl of fruit the crown.Balance a little cheese with a lot of salad.

　　After breakfast，make water your primary drink.At breakfast，go ahead and drink orange juice.Throughout the rest of the day，focus on water instead of juice or soda.The average American consumes an extra 245 calories a day from soft drinks.That’s nearly 90,000 calories a year—or 25 pounds！And research shows that despite the calories，sugary drinks don’t trigger a sense of fullness the way that food does.

　　Carry a palm­size notebook everywhere you go for one week.Write down every single mouthful that enters your lips—even water.Studies have found that people who maintain food diaries eat about 15 percent less food than those who don’t.

　　Eat five or six small meals or snacks a day instead of three large meals.Studies show that even if you eat the same number of calories distributed this way，your body releases less insulin(胰岛素)，which keeps blood sugar steady and helps control hunger.

　　Walk for 45 minutes a day.The reason why we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary(久坐的) people，exercise beyond 30 minutes results in weight and fat loss.Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

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