1) The 3 Bite Rule: you don’t have to give up desserts completely if you follow the 3 Bite Rule: Remember, the first bite is always the most delicious, the second bite is satisfying and the third bite leaves that lingering yumminess. After that, you forget to savor anyway, and the bites just aren’t as good. Try it, wait 20 minutes (the amount of time your body needs to register the food) and see how you feel!

2) Weigh yourself regularly: Seeing that number on the scale helps you stay real, and studies show that people who weigh themselves at least once a week are more likely to keep weight off. I weigh myself almost every morning, as I find that keeps good eating habits and regular exercise a daily priority. No bathroom scale? Give one to yourself as a gift!

3) Your plate color matters! Studies show that the contrast between the color of the plate and the color of your food dictates how much you put on your plate: you serve yourself more food when there is less contrast. More contrast, less food. So if you want to eat your greens, choose a green plate! If you want to eat less of that Warm Fudge Brownie Delight, choose a white plate.

4) What really separates those who are successful in maintaining a happy weight and those who are not is PLANNING. With your busy life, PLANNING your workouts is essential. That means schedule your workouts for the week ahead – block out the days and the times in your calendar so you can put other commitments around your exercise. Be sure to be realistic about when you work out: don’t try to squeeze in an hour of cardio between a long day at work and a dinner party, maybe exercise during your lunch hour that day!

5) Don’t drink your calories! We are surrounded by fancy lattes, sodas, juices and alcohol. These drinks add lots of calories and spike your blood sugar, which tells your body to store fat. Also avoid sugar free drinks, as those sugar substitutes are terrible for you (and help store fat also). If you do choose to drink these treats, do so slowly: studies show that if we chug something down in a short span of time it is less satiating. And order a Small- the first sip is the best anyway!