Do the 3 R's – relax, respect and reinforce. When you relax your body and mind, when you develop respect for your body, and when you begin to reinforce positive behaviors, ONLY then are you truly ready to take responsibility and change your life.

If you food shop only once a week, take time before you head to the store to plan out most of your meals for the upcoming week. By scheduling your meals and planning what they will consist of, your wellness plan will be well organized and it will help you manage any nervousness that you may feel as you begin to change your diet.

Make sure you set aside time for yourself everyday! You will need this time to exercise, relax, and become more in tune with your body and what it needs. When you set aside time to do anything for yourself, you are making a conscious choice to take care of yourself. It is this attitude, followed by the reinforcing behavior that will act as the most positive reinforcement for your new commitment to taking charge of your life.

Every 3500 calories is equal to one pound. So if you cut back by 500 calories per day, you should lose 1 pound per week. So if you cut back 250 calories per day – like 2 slices of bread – and increase your exercise to burn an extra 250 calories per day, you can also lose 1 pound per week!