Everyone has to start somewhere. Most of us would give positive lip service to general healthy habits like eating yogurt, walking more, smaller portions, giving up Big Macs and not smoking crack. What is more difficult is getting past the mind set that defeats us in actually getting healthy and losing our status as obese or overweight.

I am not health expert, nor am I am a thin model that got fat for my before pictures. But I play both on MFP.

If you are a noob, I can save you some trouble. If you have been around for a while, like me, we can enjoy the wealth of the shared experience and frustration with idiots on the message boards.

In order to succeed, you need to start a series of life-long habits. That's right, you need to start new habits. Unlike men picking their noses and scratching their privates in public, some of these don't come naturally. If you can't do this for the rest of your life, then you are doomed to fail. The NY Times had an article about a group of people that lost a significant amount of weight and made it 5 YEARS. The sad truth is most won't make a year, never mind 5.

If you are new, sure there are some things you can do to ease yourself into this new fit lifestyle. Try replacing foods with healthier versions, check out C25K, dump the sweet drinks and start logging every day.

If you are not counting calories and increasing your activity, look forward to struggling and failure in your future.

What are the secrets to sustainable long term success? Here is my list.

Food portions! You really can eat anything as long as you don't over indulge. Get a food scale, read restaurant menus and calories BEFORE you go out, box half the meal before you eat and learn how to use a measuring cup.

Water! Drinks are often a source of empty calories. Soda is a no brainer, but what about whipped-mocha-carmel-spiced-pumpkin-apple-cinnamon-turbo-shot-lattes sweet and light, energy drinks, and sweet tea? Diet soda is a problem too. Google it, it's not healthy and will not help you achieve your fitness goals. Beer, wine and mixed drinks are also on the list.

Sodium: it's an eventual diet killer and all processed foods have TOO much. Period.

Labels: They are not just for getting your underwear on going the right way. They are on just about any manufactured or processed foods; get used to reading them. The real tip here? If it has a label, it is most likely processed and eventually you will find there are better choices.

Vegetables: These are a staple of healthy eating. There are many choices, so experiment. Fresh is best, frozen is better, and canned is good.

Fruit: After vegetables, the next best addition to any healthy eating regimen. Just keep an eye out for sugar and carbs.

Beans: When you want to add gas protein to your diet without the expense of fish, red meat and chicken, this is a great addition. The problem is the canned variety are high in sodium, so rinse them well.

Exercise: you really need to have good general fitness. Even if you want to be a long distance runner or a bodybuilder, both benefit from strength and cardio endurance exercise. 3/30 minute cardio sessions a week along with two strength circuits is plenty for the long haul. It might not get you to the end of a marathon, or a gorgeous set of ripped abs, but you will be healthy and avoid injures in other sports.

Shopping: If you don't bring it home, it won't tempt you.

There is a lot more to know - like why you need to eat superfoods, about diet foods that are bad for you and how excuses will kill you!

Discuss!

Thanks for the votes and comments. I always appreciate your support!