Marketers of fad diets try to appeal to your desire for quick-fix weight loss. Unfortunately, these diets are not the answer for long-term health and may do more harm than good. Use these tips to spot and steer clear of fad diets.

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Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

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Reaching a healthy weight is about more than the number on the scale; it can improve your health and change your outlook on life.

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A personal trainer is a certified fitness expert who can help you tailor your exercise to meet your fitness goals. While having a trainer is not a requirement to start exercising, a trained professional can help you exercise more safely and efficiently. If you've been on the fence about whether to seek out the help of a trainer, here are five ways you can benefit from this relationship.

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Understanding what causes hunger, how to stay full longer, and how to reduce cravings are important steps for weight loss. It allows you to make the necessary changes to control hunger before it takes control of you.

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Body weight is an important health indicator, but it is also one of the most complex. Weight fluctuates and often depends on exercise and food intake. A good weigh-in can fill you with motivation, but one that shows a slight gain could also ruin your day. It's important not to become obsessed with the numbers on the scale.

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Restaurants have come a long way in offering healthier options, but dining out when you are trying to lose weight can still be challenging. Sometimes, the problem isn't a lack of healthy options but the temptation to stray from your plan due to the environment.

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We all have days when we can't resist food cravings. Don't beat yourself up about it. Instead, make a plan for how you will handle these days. Small but conscious changes in your daily habits will renew your strength and help you reduce the temptation to eat unhealthy foods.

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A healthy lifestyle is a long-term commitment, and once you reach your weight loss goal, your good habits must continue. Take note of these tips to keep the weight off for good.

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Eating to improve health is a positive change, but sometimes, focusing on food and controlling body weight reaches extreme levels. Seek help if you or someone you love has become obsessed with food, restricted eating, or excessive overeating.

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