Looking for effective ways to stay on track with your diet and weight loss goals? Here are a few simple strategies to help you get there–gathered from researchers at colleges around the U.S.

1. Pay attention. Really, you say? You betcha, instead of wolfing down your meal, slow down and note the color, texture, smell and flavors. This is part of the “slow food” movement, but it works. That, plus chewing your food thoroughly. The digestive process begins as you chew. Help yourself out and maximize the nutrients ingested.

2. Skip the group foods. I’m talking about the bread baskets, nachos, pizza, cheese fries and whatever junk the group is ordering. Just stick with your entree. This change helps you eat 60% less!

3. Don’t watch TV while eating. It’s worth 288 calories…

4. Sit down. Seriously, making the change to a table vs. standing and eating at a counter helps you consume 1/3 less.

5. Keep a log of what you eat. I’ve written about this before, but it’s truly effective. It reminds you of how much you’ve eaten. And, it doesn’t need to be detailed.

6. Pay attention to your mood when you eat. Hold off if you’re just bored. Remember processed, high sugar foods make you “think” you’re hungry.

7. Move your body. The more good you do for yourself, the more committed you’ll be to staying on track.

But, if you get derailed, forgive yourself..recommit…and climb back on!

Stay strong~