Do's and don'ts for losing weight

� Don't skip meals

During the day when you're active, your body needs maxi-mum calories and nutrients. Missed meals may result in an unhealthy diet and may increase your risk of obesity. Eating meals, including a healthy snack, at fairly regular times may reduce impulse snacking, meal size and calorie intake.

� Limit meat consumption

Meat is a major source of fat - keep portions under 6 ounces daily. Eat more servings of vegetables, fruits and whole grains.

� Don't starve yourself

If you're on a diet that's too strict, eventually you'll go back to eating regular food. Unless you've learned how to eat a variety of healthy foods and still lose weight, you won't achieve long-term weight control.

� Exercise regularly

Any exercise burns calories. To promote weight loss from body fat, exercise at a moderate intensity for at least 30 to 60 minutes on most days of the week. Walking is a good form of exercise.

� Drink water

Drinking water with your meal can help fill you up. Drinking water also slows the pace of your eating - and people who eat fast tend to overeat.

� Weigh wisely

Daily weighing can be a helpful tool for some people who are trying to lose weight or prevent weight gain. But daily shifts in body water can show up as pounds on your scale. So keep this in mind and pay greater attention to trends in your weight.