Does your waistline expand and contract with the seasons? Do you win one battle over unhealthy weight gain, only to lose another? As many as half of American adults are actively dieting at any given time, while millions of others think they should be, yet two-thirds of us are overweight or obese.

The following tips for healthy long-term weight management are based on guidelines set forth in the Dietary Guidelines for Americans 2005, which is published jointly every five years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture. You can keep the weight off by exercising, practicing good nutrition, and learning to enjoy food in moderation.

How Much, Where and Why You Eat Matter

Many scientists and nutritionists today believe that expanding portion sizes is the single biggest contributor to the so-called U.S. obesity epidemic. Healthy portions serve as the foundation of a healthy diet. Chances are, you can still eat many of your favorite foods, as long as you take reasonable portions. But while a well-balanced diet hinges on how much of each food you can eat, do you know what a six-ounce steak looks like? Or half cup of cooked rice? You may have to measure and weigh all your foods until you learn to recognize typical portions.

Consider common sense changes like asking for a "to-go" container at the beginning of a meal and immediately packing away half of it for a second meal. And learn to read food labels so you know how the manufacturer defines a serving size.

Did you know that besides portions, where and why you eat are important factors in managing your weight? If you tend to overeat, stop to think about the cues that trigger you to do so. Triggers might include eating in front of the TV, keeping unhealthy snacks around the house, eating late at night, or reaching for that candy bar during times of stress. How might you alter your habits to reduce food intake throughout the day?

What It Means To Eat Well

Take the following steps to start improving your eating behavior:

• Ask for help. Your doctor can offer advice on how to make healthy changes that are most likely to lead to successful weight management.
• Keep track. Note how much, where and why you eat. A simple notebook can serve as your food "diary" to help you identify patterns and triggers.
• Make and stick to a plan. Plan and eat regular meals and snacks that include healthy portion sizes.
• Avoid fad diets. Fad diets often produce speedy – but usually unsustainable — results.
• Slow down. Eat slowly, allowing your brain to relay the message to your body that you are full.
• Choose healthy snacks. Have raw fruits and veggies on hand at all times so when you just have to have a snack, it's a healthy one. Try substituting baked potato chips and fat-free sour cream for your usual chips and dip, or sugar-free chocolate pudding with a dollop of fat-free whipped cream.
• Remove temptation. Don't buy "temptation" foods in the first place.
• Eat in one place. At home, eat only in one place, in one room. Planning your meals and sitting down formally to eat prevents you from random unhealthy snacking.
• Just say no. Practice saying no thanks to second helpings and offers of calorie-laden foods.
• Stay active. Keeping busy is not just good for your body and mind: avoiding boredom also prevents mindless snacking.
• Drink water. Drinking plenty of water throughout the day helps you feel full more quickly and for a longer period.
• Save "treats" for special times. By definition a treat is something rare and special. As long as treats don't become everyday habits, and are enjoyed in moderation, they have a place within a healthy diet.
• Consider health before beauty. Looking good is a byproduct of eating well, but better health is the real goal. Don't be so waistline-focused that you become discouraged by unrealistic goals. Moderation goes both ways. Ask your doctor to help define a healthy weight.

If you are mindful of how much, where and why you eat, you can enjoy guilt-free eating.

As part of your UPS-sponsored health plan benefits, UPSer’s and their spouses covered by the medical benefits plan can take a health assessment that offers an in-depth assessment of your lifestyle and factors that impact your health status. This will give you an opportunity to see your health in a big picture. Doing so can help you prioritize the kinds of health changes you may need to consider, and which health changes you may be ready and confident to make.

Click here for more information on the Health Assessment.