Losing excess weight can have numerous benefits. For those who are obese, losing just 5-7% of total body weight may:

• Decrease the risk of developing type 2 diabetes by 58%

• Lower "bad" LDL cholesterol by 5 mg/dL

• Raise "good" HDL cholesterol by 2-3 mg/dL

• Reduce blood pressure

It can also reduce joint pain. One study found that losing just one pound reduced the load on the knee four-fold!

Drinks, like sodas and juices, are packed with sugars. Drinking one can of soda each day can lead to a 15 lb. weight gain per year! Instead, drink water flavored with fruit or cucumbers.

Limit your intake of carbohydrates like breads, rice, and pasta. Substitute these with lean chicken and fish, and fresh veggies. This will also help reduce belly fat, which is associated with cardiovascular disease.

Choose foods that are high in fiber, vitamins, and minerals, but low in calories. Instead of high calorie foods loaded with sugar and/or fat, eat fresh veggies and fruits.

Those who eat fast food more than twice a week are at risk of significant weight gain over time (about 10 lbs. over 15 years). They also increase their risk of insulin resistance and diabetes.

Instead, learn to cook simple meals at home using fresh produce and other healthy ingredients.

People who use larger bowls and wider cups may consume 31-76% more calories without being aware of it! Avoid second helpings and stick with an average-sized plate.

Interestingly, those who are obese can successfully lose weight on very different diets (low-carb, low-fat, Mediterranean, etc.)—most important, is finding a lower calorie diet (about 800 calories less/day) that you can stick with.