7 habits to lose weight and keep it off

1. Set small, specific, and realistic goals.

Still want to be the same size you were in high school or when you got married? You'll have to lose more than 50 pounds to do that. At least don't go there yet.

2. Start self-monitoring.

You can become more aware of your habits and keep track of your progress toward specific goals by writing down what you eat and how much you exercise.

3. Find a support network.

Find at least one person who will help you lose weight. This could be your partner, a friend, a family member, or a coworker. Groups that meet in person, like Weight Watcher's

4. Energize your exercise.

Try a different way to work out. Do laps at a nearby pool, dance, or throw the Frisbee. It will be easier to stick to an exercise plan if you find a form of exercise that you enjoy.

5. Make sure you're getting enough sleep.

Lack of sleep has been linked to weight gain in studies. There is a wide range in how much sleep different people need. Some adults need more sleep than others.

6. Eat breakfast — slowly and mindfully

A lot of people don't eat breakfast because they are too busy or not hungry. To make up for lost sleep time, try getting up 15 minutes earlier. This means going to bed earlier as well.

7. Monitor and modify your screen time.

Many claim they don't have time to exercise or buy for and cook nutritious meals. However, most individuals spend hours on TV or computers for leisure.