Eat Well, But Don't Count Calories

Would you be shocked to learn you can lose weight without going on a diet? You can, if you eat better foods (and less of them) and exercise more. You have to make this a lifestyle change, not a two-week diet program.

High-fiber foods (like fruits, vegetables and whole grains) make you feel full because they stay in your stomach longer, so you don't feel hungry. These are better choices than packaged and processed snacks and cookies and fast-food items.

The Healthy Weight Network, which promotes the idea of "healthy living at any size," calls Healthy Weight Week (Jan. 17 to 23), a time to "celebrate healthy living habits that last a lifetime and prevent eating and weight problems." It encourages making healthy food choices and daily exercise instead of counting calories. Other suggestions are to eat at regular times (typically three meals and one or two snacks) and to eat a variety of foods. The group's website offers information about weight loss, obesity, eating disorders and fraudulent claims about dieting.