Prepared foods are your friend. It seems silly to pay three to four times as much for a bag of cleaned prepared salad as for a head of lettuce. But it can be a boost to your diet program.

If you have to take the head of lettuce apart, wash, dry and tear into bite size pieces, you might be tempted just to skip the whole thing and throw a frozen pizza in the oven instead. Bagged ready to eat salads are a boon to weight watchers. But don’t stop there. Lots of fresh produce comes ready to eat or cook.

Besides salad, and carrot and celery sticks, you can buy ready to go cabbage slaw mixes, crudités, peeled and sliced fresh fruit, veggies ready to steam or sauté, and baby vegetables. Next time you’re in the produce aisle take a few minutes to see what’s available.

In the deli section there is a wide variety of freshly prepared individual entrée salads for your selection. You can choose Southwest Chicken, Cobb, or seafood, to name just a few. The salads come with the dressing in a separate container so the lettuce remains fresh and you control how much dressing to use. The salads are portion controlled, so when you’re finished there isn’t anything to tempt you into ‘just one more bite.’

Of course stay away from the prepared salads which are high fat. or made with mayonnaise, like potato, or macaroni. Avoid smoked deli meats. Stick with roasted meats like chicken or turkey, and low fat cheeses.

Snack packs of fresh fruits with yogurt, crunchy veggies with dip, even hard boiled eggs can round out your snack menu. All ready to go and to get you going.

The frozen foods case contain well known diet brand names but also have the grocer’s house brand for those on a weight program. The entrees are very similar in taste and nutritional benefits but the house brand is usually less expensive. Use the entrée for lunch as well as dinner. Most offices have a refrigerator and a microwave.

Stick with individual bags and containers when you’re in the snack and cookie aisle. Look for baked low fat crackers and cookies.

Use prepared foods to keep your weight loss program on track. Don’t let a busy schedule be an excuse. Grocery shop for three or four days at a time, so you have the foods you want on hand when you need them.

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1. Determine why you are overweight. Take a few minutes by yourself to reflect on your typical day: How many hours of sleep do you get? What food do you really eat at meals and how much? How much time do you take to eat them? Do you snack throughout the day? What do you snack on? Do you get any exercise? Are you on any medications or medical treatments that may cause you to gain weight or hinder your weight loss?

2. What weight loss plans have you used in the past? What’s worked? Why isn’t it working now? Did you reach your goal and slack off? Did something happen in your life that caused you to go off the program? Was the program too expensive or complicated to follow? Was it too difficult to get to meetings or check-ins? Did inclement weather keep you from your workout?

3. Based on your answers to Questions 1 and 2, begin to formulate a meal plan that meets your lifestyle. For example, if you used a plan in which you counted calories or portions and were successful, start over and do the same. If however, you are already too busy, detailed calculations may not work, but simply getting rid of the junk food in your house might.

4. You also need to include exercise in your weight loss plan. Many experts recommend walking because it is something nearly everyone can do, whether at home, at work or even walking in place. Can you think of a way to incorporate 30 minutes of walking in your day? It doesn’t have to be all at once: 10 minutes here and there throughout the day can get you started.

If you’re already exercising every day but still want to lose weight, add more exercise. You may choose to simply increase the intensity of the exercise you’re already doing: Jog or run instead of walk. Increase the weight of the dumbbells you use. Or you may want to exercise longer. Add an additional 15 minutes to your exercise plan will yield faster results.

5. Consider how you handle stress. For many of us, chocolate or potato chips offer a way to drown our sorrows when life gets to be too much to bear. Think of other ways to handle life’s ups and downs: Squeeze in that walk, talk to a friend, write in a journal, pray or meditate etc.

6. Do you need an incentive to stick with your weight loss plan? There are several ways to go about it. Find one outfit in your closet that is a bit snug and hang it where you will see it every day (or place a picture of you in it near the refrigerator, scale or kitchen cupboard). Perhaps you can sign up for a fitness event (such as a charity walk or run) so you can focus on being in condition to finish the event.

7. Be realistic. When creating your own weight loss plan, be realistic. The weight did not appear magically overnight and it won’t disappear overnight either. But by creating your own plan to fit your own needs and lifestyle, you will lose weight easier than you ever dreamed.

Let’s look at three tips which will help you to do that.

1. Stressed? Learn How to Manage Your Stressful Life

Food can blunt the edges of stress. If you eat for comfort, you know that you reach for sugary and rich foods when you’re anxious.

You can learn to soothe your emotions without food. Take up yoga and meditation: these activities are calming and centering. They’re also fun, and will help you to feel in control.

Best of all, these activities get you in touch with your body. You’ll find that you start to crave healthy foods, instead of fatty foods.

2. You’re Not Alone: Get Expert Help

Yoyo dieting is unhealthy. There’s lots of help available, to help you to develop a healthy eating plan.

Start with a visit to your doctor, and ask him to recommend a nutritionist. Your nutritionist will take into account your likes and dislikes in food, and will create a meal plan for you.

Consider attending a few sessions with your local Weight Watchers group. The support you receive there, from people who are just like you, and are struggling with the same challenges, can help you to stay on track.

3. Do You Eat when You’re Bored? Fill Your Life With Fun

If you’re many pounds overweight, chances are that you eat when you’re bored.

It’s time to set up some activities for yourself. Perhaps you’ve always wanted to learn to play tennis, or some other sport. Sign up for classes.

Join a local gym, or take a dressmaking or knitting class.

The activities you choose are up to you. Choose activities you’ll enjoy. Your life will change.

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