9. Pack your lunch.
Even some relatively healthful takeout options are loaded with calories and sodium, Dr. Harlan says. Bringing your own meal to work helps you control food intake. Plus, you'll save a few bucks.
10. Eat protein at every meal.
Protein builds strength and muscle mass, and can help weight-loss efforts by giving you a sense of fullness.
"And it keeps your blood sugar up, which boosts energy and mood," Dr. Vash says.
So slip skinless chicken into brown rice, add tofu to a veggie stir-fry and sprinkle toasted walnuts on your salad.
11. Give your fridge and pantry a makeover.
Buying good-for-you food in advance can keep your diet on track. "If you have healthy things in your cupboard, you'll eat them," Dr. Harlan says.
Toss the cheese curls, chips and other diet-derailing snacks. Replace them with canned and dried beans, jars of tomatoes or tomato sauce, brown rice, whole-wheat pasta, nuts and high-quality olive oil.
Fill your freezer with frozen vegetables and the fridge with fresh fruits and vegetables that keep, such as leeks, onions, apples and pears.
"Everything in your cupboard should be fresh and real," Dr. Harlan says. "If you need to know Latin to understand an ingredient list, something's wrong with the food."
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