Weight-loss Tip: Lightly coat your pans. Use nonstick spray to saute foods, or rub oil onto the pan with a paper towel for the lightest possible coating.

Weight-loss Tip: Don’t think about what you can’t eat. Focus on what you can eat more of: fruits, vegetables, whole grains, fish, legumes and nuts.

Weight-loss Tip: Balance your meals. Don’t have a big lunch and a big dinner on the same day. If you overeat at one meal, cut back at the next.

Weight-loss Tip: Choose your dinner partner carefully. If you’re eating with a health-conscious person, you’re likely to order something more nutritious as well.

Weight-loss Tip: Use small plates. Research shows that you’ll eat less off small plates because you’ll think you ate more.