Newswise — They're out there among us—the losers. They don't lose weight only to gain it back. They steadily drop the pounds. They look great, they're healthier than they've been in years and they have energy to spare. Want to join their ranks? Here are some tips from Julie Bender, R.D., registered dietitian with Baylor University Medical Center at Dallas.

1. Go slow. The weight didn't come on overnight and it's not going away overnight. The important thing is to start moving in the right direction. Bender recommends avoiding an "all or nothing" approach. "Begin by setting one to three goals that you feel are attainable. Once you achieve these consistently begin to slowly add new goals. Before you know it your waistline will be shrinking and the changes you have made have become part of your normal routine," explains Bender.

2. Eat what you want. All food can fit into a well-balanced eating plan. "Even you're favorite chocolate cake—it all comes down to portion control," says Bender. Consider beginning your meal with one to one and a half cups of low calorie salad or vegetable soup. "Studies have shown that by filling up on vegetables and low calorie high-fiber foods, you will be less likely to overeat and may actually eat a third less food," says Bedner. Go lightly on added condiments like salad dressings, butter, gravies and cream sauces—their calories add up quickly. Decide before the meal if you are going to enjoy a dinner roll or very small dessert " not both. "Also, include some lean protein such as skinless chicken, pork, beef, fish, tofu, or eggs and small amounts of whole grain carbohydrates such as 100 percent bread, beans, whole wheat pasta or rice at most meals which will help to help keep you full longer."

3. Be realistic. Habits are hard to break. If you're in the habit of eating fast food for lunch every day and you haven't exercised regularly since you were in college, don't expect a sudden turnaround. "Drastic changes often don't stick long term and healthy eating does not mean deprivation. Most people are not going to commit to exercising and packing their lunch every day right away," adds Bender. Start small, and once you have a new habit, add another small step. For example, try choosing a healthier fast-food lunch and walking 10 minutes to get it.

4. Write it down. Bender also says that keeping a food journal is an excellent tool to help you become more aware of your food choices. There are many creative ways to keep your journal that may be more conducive to your lifestyle, compared to the old stand by pen and paper style. "There are many free programs available on-line that can help you track your intake and show you how to meet your nutritional goals," says Bender.

5. Use plans, plates and portions. Bender teaches her clients to follow the three P's—preplanning, preplating and portion control. Preplanning means thinking about what and where you choose to eat ahead of time so you can make healthy choices. Preplating combats our tendency to eat on the run. "I encourage folks to put everything on a plate before they eat it so they can actually see it. No eating from boxes, bags or containers," says Bender. Portion control means taking a step back from super-size servings and eating a more appropriate amount.

6. Get support. There's a tendency to eat in times of stress. Discuss your goals to make health and wellness a priority in your life with family and friends and explain how they can provide a supportive environment. "Gaining the support and encouragement of those around you can be a tremendous advantage to your success. You also may want to seek out support group programs in your area or form your own support group if you don't have access to one," adds Bender.

7. Do it for yourself, but not by yourself. Losing weight alone can be challenging so try seeking out individuals around you who have the same health goals. "Discuss ways to positively encourage one another such as enjoying a healthy lunch together, walking three nights a week after work or picking up the phone once a week to check on their progress," suggests Bender.

Healthy Snacking 101: "No snacking between meals." For years, this was a cornerstone of every weight-loss plan. No longer. "It's a misconception that if you snack you're automatically going to gain weight," explains Bender. In fact, she encourages her patients to eat more often. "Metabolism is like a fire that constantly needs small amounts of fuel," she says. "If you don't eat regularly, that fire slows down."

So what's the key? Advance planning, so you can always have a healthy snack at hand when hunger strikes. Snacks combining carbohydrates and protein will stay with you longer.

Bender suggests filling individual plastic snack bags with:- a quarter-cup of nuts and some high-fiber dry cereal - string cheese and whole-grain crackers - an individual container of cottage cheese with crackers or fruit - turkey, ham or cheese wrapped in a mini tortilla

Bender's advice? "Listen to your body, and when you're hungry, eat—just eat the right thing most often."

For more information about Baylor University Medical Center at Dallas, visit http://www.BaylorHealth.com.