Losing weight isn't easy. But many people succeed--and so can you. First, concentrate on changing, not only your weight, but also the habits that may have been responsible for those extra pounds.

These changes take time. Quick, weight loss schemes actually cause a temporary loss of body water, not fat. The most successful weight loss plans provide for long-lasting changes in lifestyle that can result in permanent loss of fat at the general rate of about one-half to one pound each week.

To get started, consider how you eat. If you pinpoint particular habits that cause you to overeat, you can begin to change them. For instance, if you tend to overeat while watching TV, eat only at the dining room table and keep the television off while you eat. Choose smaller portions and perhaps smaller plates to make servings seem larger. Eat slowly and enjoy your food.

Next, consider what you eat. You may eat too many high fat foods and sweets, or drink too many alcoholic beverages. These are usually loaded with calories but offer few nutrients. Try to substitute lower calorie foods such as fresh fruits and vegetables, for rich desserts, popcorn without butter, for high fat chips and crackers, and club soda with a twist of lemon, in place if presweetened beverages. It's also important to watch your portion sizes.

In addition, eat a variety of foods in moderation and at regular meal times. Don't eliminate any food groups. Every day, eat protein foods, such as lean meats, fish, poultry, low fat cheese or dried peas and beans. You also need a regular consumption of fruits and vegetables--including some citrus fruit daily--and dark green or yellow vegetables every other day. Don't forget low fat dairy products such as skim milk and low-fat yogurt, plus whole grain or enriched breads and cereals, rice and noodles.

It's also important to consider your exercise habits. Do you ride the elevator when you could take the stairs? Or choose a TV show instead of a walk in the fresh air? Regular aerobic of exercise helps in losing weight and in reducing appetite.

Finally, how do you feel about making lifestyle changes? Do you encourage yourself for the improvements that you are making and forgive minor setbacks? Do you seek the support of your family and friends? Is your goal for weight loss realistic and safe? Check with your doctor and registered dietitian.

Trying to lose weight is a move toward better health, appearance, and peace of mind. You can do it by developing different eating and exercise habits along with a realistic and positive outlook.

For help, trained nutritional counselors are available to Penn State students at no charge at the Nutrition Clinic. For information, call (814) 863-7414. For more information on weight management, you can also visit HealthWorks Peer Education in room 19/20 Ritenour Building. Their phone number is (814) 863-2500.

Students at campuses other than University Park should consult with their campus Health Office or the Human Service section of the local telephone directory.