1. Cutting back on the number of calories you take in via sodas, fruit juices, and alcoholic beverages is a "painless" way to cut calories, but it's highly effective. Stick with zero-calorie H2O to replenish your body's fluids.

2. A glass of fruit juice contains more calories than a glass of 1% milk and about 10 calories less than 2% milk. While juice contains mostly sugar and some vitamins, milk has more nutrients such as protein, calcium, potassium and Vitamin D.

3. Keep your fruits and vegetables in plain sight on your counter top or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes. With this idea in mind, make sure you keep the cookie jar and the candy bars out of sight.

4. Eat yogurt. A recent study showed subjects who consumed three servings of low-fat yogurt daily as part of a reduced-calorie diet lost about 22 percent more weight, 61 percent more body fat, and 81 percent more stomach fat than the non-yogurt-eaters.

5. Often, low fat items have more sugar added to enhance the flavor, which packs on the calories. Many of us think that by eating the low fat version of a food, we can eat more of it. If you are watching your weight, think again!

6. Stay motivated and be less likely to binge by treating yourself to your old favorites now and again. Just make sure you get back on track after your treat. Moderation is the key to successful, long-term weight loss.

7. In moderation, alcohol can be beneficial to your health, however, if you are watching your weight, calories from alcohol cannot be used as fuel for exercise, nor do they provide any vitamins, minerals or fiber.

8. Avoid cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Use oils that are low in saturated fats and high in mono- and polyunsaturated fats such as canola oil, olive oil and flax seed oil.