Hi Peggy,

Being fit and feeling great is not about starvation and deprivation.  It's about creating a healthy lifestyle.

1. Be committed- Tell yourself "I choose to live a healthier life" and then be willing to follow through with that decision.

2.  Eat only when your hungry  (preferably  3 x day- no snacks) Don't eat because of stress, sorrow, anger, lonely or other emotions instead exercise, read a book, call a friend, drink water, work in your yard- whatever is needed to keep your mind and fingers active.

3.  Clean out the cupboards- eliminate all temptations, especially high-sugar, high-fat, high-sodium packaged snacks.  If processed foods are there you will eat them. (that won't help with weight loss or getting healthy)

4.  Focus on Fresh or Frozen  Fruits and Vegetables that are high in fiber, low in calories, and nutrient dense just make sure they have no sugar and salt added.  Keep these items well stocked- choose a wide variety daily.  

5.  Portion sizes do matter.  Most of us really don't know what a standard portion looks like thanks to the giant servings that we get at restaurants.  

1/2 c. rice, pasta or legumes looks like the size of a small fist.  You can stretch these items by adding fruits or vegetables.

1 ounce of cheese or 1 Tablespoon of salad dressing or peanut butter is about the size of your thumb.

2-3 ounces of meat equals about the size of a deck of cards.  (A plant-based meat would be a better option)

1 ounce of nuts/seeds about a 1/8 cup best added to other foods not eaten by themselves too easy to overdo them.

Examples:

* With your 1/2 c. oatmeal add some banana, strawberries, blueberries and few chopped nuts/seeds.

* Pasta have a little pasta and lots of vegetables (mushrooms, onions, broccoli, carrots, cauliflower, tomatoes) choose the ones you like.  This way you still can have pasta but not with all the calories.  Best to choose a pasta  that is made from whole grains, or from legumes, not white flour.

 * Have a large green salad with lot of vegetables, add some legumes(beans)- salsa, hummus, lemon juice for topping.

  * Have a baked potato and serve it with broccoli, onions, and 1/2 cup of black beans or chili top with salsa.

  * Have 1/2 cup  rice with 1/2 c. beans,  and lots of vegetables

6.  Choose you calories wisely-its better to not snack but if you do choose one that is healthier vs. unhealthy.(example: an apple versus candy bar, chips)

7.  Get back on track- if you make a choice that's not the best- then at the next meal eat something that's gives your mind and body the fuel it needs.(whole Plant Foods vs refined/processed foods)

8.  Exercise Daily- even if its just walking. (work your way up to 30 minutes a day)

9.  Drink at least four 8-ounces of water daily- the more the better.

If your eating whole foods (fruits, vegetables, whole grains, legumes, nut/seeds) then you shouldn't have to measure or weigh- just eat until full not stuffed.  Everything else should be reduced or eliminated from diet and may need to be tracked by writing it down, weighing or measuring.

Its about making choices, and eating a wide variety of whole plant based foods, if you do these things consistently you will loose weight and feel better. Remember that Fruits/ Vegetables should be the star of each meal.  The more you eat of these the better you will feel and the more weight you will lose.  They are loaded with phytonutrients, contain fiber- which help make feel full and satiated.  Season your foods with spices, herbs not salt.  Cook by steaming, stir-frying, baking or roasted not fried.  Don't skip breakfast.  Eat salads, soups, stir-fried, bowls, smoothies the possibilities are endless.

Include any/all of these at every meal.

Whole grains (oats, barley, brown/wild rice, millet, quinoa, etc.)

Legumes (black, pinto, lentil, kidney, garbanzo, white beans, etc.)- can be canned or made from died

Nuts (almonds, cashews, brazil, walnuts, pecan or nut butters)

Seeds (chia, flax, sunflower, pumpkin, sesame- tahini)

Condiments/Sauces (hot sauce, salsa, vinegar, mustard, lemon juice)

Fruits (apples, citrus, melons, grapes, banana, berries, pears, stone fruit-nectarines, peaches, apricot, plums, cherries, tropical-pineapple, kiwi, mango, papaya)

Vegetables (broccoli, cauliflower, mushrooms, onions, peppers, zucchini, beans, peas, carrots, celery, tomatoes, potatoes, squash, green leafy vegetables- spinach, kale, romaine, lettuce, cabbage, etc.)

Herbs/Spices (basil, parsley, chives, cilantro, dill,  oregano, garlic, ginger, rosemary, sage, thyme, Italian seasoning, chili powder, nutritional yeast, etc.)