Tired of yo-yo diets? Set yourself up for success with the American Heart Association's tried and true tips on maintaining a healthy weight.

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 To lose weight, you need to burn more calories than you eat. Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off.   Take it from people who have successfully maintained weight loss: 98% have modified their eating habits. 94% have increased their physical activity, especially walking. Source: National Weight Control Registry Set realistic goals. Know where you are today so you know how to get where you want to be. Learn your Body Mass Index (BMI). Set yourself up for success with short-term goals, like “I will make lifestyle changes which will help me lose (and keep off) 3-5% of my body weight.” Short-term goals can seem more achievable and keep you on track toward your long-term goals.  Understand how much and why you eat. Use a food diary or tracking app to understand what, how much, and when you’re eating. Being mindful of your eating habits and aware of your roadblocks and excuses can help you get real about your goals.  Manage portion sizes. It’s easy to overeat when you’re served too much food. Smaller portions can help prevent eating too much. Learn the difference between a portion and a serving and how to keep portions reasonable.  Make smart choices. You don’t have to give up all your favorite foods. Learn to make smart food choices and simple substitutions instead. Discover healthy snacks and how fruits, vegetables, and whole grains help keep you fuller longer.  Be physically active. Physical activity is anything that gets your heart rate up, like walking. Aim for at least 150 minutes of moderate activity a week. Even 10-minute blocks count toward your goal.You can help your child develop healthy habits early in life that will bring lifelong benefits. As a parent, you can encourage your kids to evaluate their food choice and physical activity habits. Here are some tips and guidelines to get you started.

1. Be a good role model - You don’t have to be perfect all the time, but if kids see you trying to eat right and getting physically active, they’ll take notice of your efforts. You’ll send a message that good health is impor­tant to your family.
2. Keep things positive - Kid’s don’t like to hear what they can’t do, tell them what they can do instead. Keep it fun and positive. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.
    
3. Get the whole family moving - Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside. Everyone will benefit from the exercise and the time together.
    
4. Be realistic - Setting realistic goals and limits are key to adopting any new behavior. Small steps and gradual changes can make a big difference in your health over time, so start small and build up.
    
5. Limit TV, video game and computer time - These habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease. Limit screen time to 2 hours per day.
    
6. Encourage physical activities that they’ll really enjoy - Every child is unique. Let your child experiment with different activities until they find something that they really love doing. They’ll stick with it longer if they love it. check out these activities for kids.
    
7. Pick truly rewarding rewards - Don’t reward children with tv, video games, candy or snacks for a job well done. Find other ways to celebrate good behavior.
    
8. Make dinnertime a family time - When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get your kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.
    
9. Make a game of reading food labels - The whole family will learn what’s good for their health and be more conscious of what they eat. It’s a habit that helps change behavior for a lifetime. Learn more about reading nutrition labels.
    
10. Stay involved - Be an advocate for healthier children. Insist on good food choices at school. Make sure your children’s healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.