Weight Loss Basics Eat Slowly and enjoy your food. Do not skip meals or shakes! Skipping meals can result in headaches or binge eating. Drink at least 8 glasses (64 ounces) of plain, fresh water daily. This is in addition to other liquids you drink which may include low calorie beverages like herbal teas, decaffeinated coffee or diet sodas. Not drinking enough fluid can lead to dehydration, a common cause of headaches. Keep in mind that alcoholic beverages and fruit juices are high in calories and if used in excess can sabotage your weight loss effort. Keep high-calorie sweets and desserts (like cake, cookies, ice cream, and dried fruits) as well as fried and fatty foods out of the house. Also avoid products made with white flour such as white bread, rice and pasta even low-fat or non-fat cookies. Eat plenty of high-fiber foods including a minimum of 2 cups of garden salad daily along with plenty of dark green and yellow vegetables. Snack on fresh vegetable sticks. Also include 1-2 pieces of fresh fruit daily as snacks. Fiber promotes a natural, healthy colon. For your main meal, starchy servings should include whole grain, complex carbohydrates such as whole-grain breads and pasta, brown rice, corn, potatoes, beans and lentils. Season your foods with herbs, garlic, pepper, vinegar or lemon rather than salt. Avoid high-sodium soups, frozen entrees and vegetable juices. Weigh and take measurements only one time per week. Body weight can fluctuate on a daily basis, so frequent weighing and measuring can lead to unwarranted frustration. Use the Weight Management Programs to lose weight and to maintain your desired weight. Refer to this guide if you find yourself gaining back weight or returning to poor eating habits.