“Minor steps are achievable and are simpler to fit into your daily regimine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a immense, abrupt change.”

Here are 10 Steps to attempt:

1. Don’t gain any more weight. Even if you gain just a pound or two every year, the extra weight adds up rapidly.

2. Walk more. Invest in a pedometer to add up your daily steps; next add 2,000, the equivalent of one extra mile. Persist in adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Don’t skip breakfast. Those who eat breakfast usually have healthier diets and weigh less too. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fruit or raisins and low-fat or fat-free milk.

4. Replace three grain servings each day to whole grain. If you’re like the common American, you usually eat less than one whole grain serving every day.

5. Eat at least one healthy green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and might help you eat less through the mealtime. It also contributes toward your five daily cups of fruits and vegetables.

6. Eliminate Fat. Fat is saturated with calories, and calories add up. Purchase lean meats, eat chicken without the skin, switch over to lower-fat cheeses, use a nonstick pan with just a bit of oil or butter.

7. Don’t forget about calcium by eating’ two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is great for bones and possibly will also help you drop weight.

8. Scale back. If the package is small, the serving size will be smaller as well.

9. Aim to drop just 5 to 10 percent of your existing weight. The benefits to losing weight are great-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Record everything you eat. Write down everything you eat over the next couple of days and look for problem spots. Usually, just recording things down is able to help you eat less.

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