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James O. Hill, Ph.D., cofounder of the National Weight Control Registry.

Quick Fix: Drink lunch. Eat low-fat, portion-controlled breakfasts and dinners, but use a commercial meal-replacement drink for lunch to provide an instant calorie cut.

Long-term Goal: To get moving and to work toward a regular fitness program. Try walking, doing push-ups and sit-ups at home, and grabbing a couple of soup cans for arm exercises. Every step helps.