Losing weight is a constant battle for most of us but you can successfully lose weight and keep it off through good daily habits. Instead of drastic dieting, make the 12 tips below part of your regular routine and watch the weight fall off.

• Use light mayonnaise or low calorie dressing when making sandwiches.


• Use fat free or low fat salad dressing which will keep your salad low in fat and calories.


• Avoid regular potato chips or french fries. If you have the taste for chips, use fat free or low fat chips.


• Use brown rice instead of white rice. Brown rice is much higher in fiber. Other whole grain rice is also high in fiber. Read the package label for fiber content. Three grams or more of fiber is desirable.


• Strive to drink a minimum of 8 cups of water each day.


• Avoid loading your baked potato with sour cream and butter. Use half a serving of each on your potato or use 1 serving of fat free / low fat sour cream.


• Avoid cream sauces of any kind. They are loaded with fat and calories. Alfredo sauce or cream cheese sauce will double the fat and calories in your meal.


• Try to eat three to four servings of fruit a day. Substitute fruits for sugary desserts.


• Avoid fried foods when possible. The oil that foods are fried in will double the amount of fat and substantially increase the calorie content.


• Exercise regularly. A fast pace walk three to four times a week is a good aerobic program.


• Take a vitamin supplement when dieting


• If you snack on a large bag of low fat or fat free chips, make sure that you divide the contents of the bag or package by the number of servings. Put 1 serving each into individual zip lock sandwich bags.

Example, one 7 ounce bag of fat free chips has 7 servings. Put 1 serving into 7 separate zip lock bags. Seal with zip lock then store. When you have a craving for chips, you pull out the sandwich bag which contains only 1 serving.

This method also works with desserts. This method will keep you from opening a bag of chips and eating the entire bag. It also reduces the temptation to binge on chips and desserts.

Dan Burley is editor and author of http://www.DietForum.com and http://www.SuperFoodsThatBurnFat.com and has written hundreds of weight loss and nutritional articles on the Internet.