If you put all of these guidelines into practice over time, you are sure to find a few pounds dropping from those scales as long as you remember that portion size still counts. You can't go and pig out on the foods you've used replacements for, but incorporating these good habits into your cooking, eating and baking will allow you a treat here and there that won't kill your diet. They will also lead you to a healthier lifestyle and the ability to maintain your weight once you get it to where you want it.

Remember that these changes are permanent. They are not merely for the span of your dieting. That is why I strongly urge you to do this one step at a time. Do not try to make all the changes at once. You did not gain all this weight at once and you did not acquire your poor eating habits over night. Incorporate the changes into your diet in a way that you will be comfortable with and that will allow you to adjust slowly, which will help you stick with the changes for a lifetime.

I have focused on ways to incoroporate better eating habits for a lifetime in this book; however, exercise still plays an important factor in an overall fitness and nutrition regime. I urge you to get some exercise every week, at least three times if you are not already doing so. I will not say more than that for now, as this book is geared to helping you enjoy the foods you have always enjoyed. I just do not feel I am doing my job properly if I do not mention the "X" factor, as I often refer to exercise.

It is painful to think of giving up foods we've eaten our entire lives. The only type of food I strongly suggest you give up is fried foods. Think of them as deadly. As for the rest, alter them a bit and enjoy.

I have put into practice every single tip I have given you in my daily life and have not had any problems re-gaining the 45 pounds I lost nearly 30 years ago. If I can do it my friends, so can you!

Best of luck and good health!