Challenge yourself during the diet to incorporate the following five habits into your routine every day.

Breakfast can help you lose weight and prevent overeating later in the day. You don’t need to eat a lot – just something that will kickstart your day on the right note Try whole-grain cereals – hot or cold – or toast, skim or low-fat milk, or an egg. Other good options include non-fat or low-fat yogurt, nuts, seeds, or nut butters. If you’re not in the habit of eating breakfast, start by grabbing a piece of fruit and gradually add other foods.

Eat at least four servings of vegetables and three servings of fruits every day. Fresh vegetables and fruits are the foundation of a healthy diet and successful weight loss. You can eat generous portions while consuming fewer calories. Eat vegetables and fruits as much as you want; they can also make great snacks.

Choose brown rice, barley, whole-grain bread, cereals, or pasta, and other whole grain products over white, refined, and highly processed grain products Whole grains are packed with vitamins, minerals, and fiber, providing a sense of fullness. Check food labels for the term “whole” as it indicates the product is less processed.

Opt for olive or vegetable oils, avocado, nuts, nut butters, and oils derived from nuts. These fats, known as monounsaturated and polyunsaturated fats, are heart-healthy. Look for products with little or no saturated fats and avoid trans fats altogether. All fats are calorie-dense, so even healthy ones should be used sparingly.

Walk or exercise for 30 minutes or more every day. The more physically active you are, the more calories you burn. Physical activity and exercise also offer countless other health benefits. If you haven’t been physically active, start slowly and give your body a chance to adjust to increased activity.