Cut back on portions (try eating half what you normally do, or, if that makes you too hungry, cut back by a third).

Walk: Start small (Can you do five minutes?) and work up to more. If you want to lose weight, half an hour daily (15 minutes twice a day, 10 minutes three times a day, OR 15 minutes once a day in swimming pool water that is neck-deep) will help. Walking at least half an hour every two or three days will work for maintenance.

Lift little handweights 10 minutes a day (Hint: In the evening while you're watching television is the perfect time, especially during commercials.) -- rebuilding muscle helps with weight loss.

If cutting back on portions makes you feel panicky, make some of your portions or snacks from this list of "negative-calorie" foods (they supposedly require burning more calories to digest them than they contain, but this means NO sugar added):

• Apples
• Asparagus
• Beets
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chili Peppers
• Cranberries
• Cucumbers
• Grapefruit
• Green Beans
• Lettuce
• Onions
• Oranges
• Papaya
• Pineapple
• Radishes
• Spinach
• Strawberries
• Turnips
• Zucchini

Allow yourself one "splurge" day a week, such as Saturday or Sunday, the day you're most likely to socialize or eat out.

Follow up with a maintenance plan that includes eating smartly and exercising at least twice a week.