"First,

you need to set reasonable, realistic and measurable goals based on behavior,

not only pounds lost," she said. "Then, find an exercise routine

you will enjoy and follow on a consistent basis."

When eating,

Gee recommends the following:

* Slow down

to help fill the stomach.

* Choose one

specific place at home or at work to eat. Eat only while seated.

* Get all high-risk

foods out of the house.

* Modify recipes

* Serve plates

from the kitchen rather than placing bowls of food on the table.

* Close the

kitchen after dinner and enter only as a fire escape route.

Before grocery

shopping, Gee recommends a meal to curb hunger. Bring a grocery list that

corresponds to the week's menu, and walk past the free food samples and

avoid foods that are "ready-to-eat."

Always read

labels and compare ingredients and amounts of fat, and put the groceries

away as soon as you walk in the door.

The parties

and celebrations during the holidays are a time of temptation, Gee said.

However, they should be enjoyed and not seen as a time of frustration

because of what must be avoided on the menu.

"It's

important to keep a proper perspective," she said. "Be flexible

with yourself. Special events are temporary."

Gee recommends

rehearsing the word "no" before joining a crowd when food will

be served. At buffets, survey the selection and remember foods that end

up on your plate will most likely be eaten. Share a dessert with a friend.

"It is

very important that you reward your achievements every step of the way

when applying these strategies," Gee said. "You must be your

own best support person."

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