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Weight-loss and maintenance tips

Here are some weight-loss and maintenance tips from dietitians who responded to USA TODAY's survey on eating right and exercising:

"When you are hungry, ask yourself the 
Three T's:

Am I thirsty?
Am I tense?
Am I tired?

Sometimes people think they are hungry, but they are really thirsty, stressed or bored."

— Dawn Jackson, Northwestern Memorial Hospital Wellness Institute, Chicago, and spokeswoman for the American Dietetic Association.

Switch from 2% milk to skim milk.

Drink more water. Drinking a glass of water before a meal helps fill you up so you eat less and still feel full.

A sugar-free sweetened beverage, such as diet soda or unsweetened tea, in place of 8 ounces of juice or 12 ounces of regular soda,  will save you 150 calories.

Eating fruit instead of drinking fruit juice will increase your feeling of fullness by providing fiber with less sugar and less calories."

— JoAnna Siciliano, pediatric dietitian at Maryville Academy for Youth, Des Plaines, Ill.

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Steps 5: Make your goals personal