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Eat plenty of high-fiber, complex carbohydrates, such as fruits, vegetables and whole grains.
Limit high-calorie, high-fat foods, such as potato chips, cakes, cheese, fried foods and whole-fat dairy foods.
Exercise for 30 to 60 minutes most days of the week.
Examine your eating habits to identify problem areas, such as high-fat snacking or having second helpings.
Take healthful snacks to work.
Don't crash-diet; the faster your weight comes off, the faster it will return.