Is it possible to lose unwanted weight and keep it off? There are so many conflicting messages today, but yes, it is possible! Let's look at 7 tips for losing weight and keeping it off.

Eat five to six small meals daily. Include whole grains, beans, fresh fruits and vegetables, lean protein, and a small amount of fat. A nutritious and balanced diet that includes a variety of different foods is key for long-term lifestyle changes. Frequent small meals throughout the day will help to curb your hunger and help you to eat less.

Skipping meals is not a wise choice. Always eat breakfast to get your body's metabolism kick-started. If your body goes too long without food, it will go into survival mode and as a result, burn fewer calories. So, in reality, you'll be holding on to more calories rather than getting rid of them. Most people end up making up for the lack of calories in the beginning of the day by binging on unhealthy foods later on. Avoid this by eating small snacks of protein and a whole grain in between meals.

Always sit at the table to eat. Avoid eating on the run, in the car, standing at the kitchen sink or in front of the television. Eat slowly and focus on the people at the table, rather than the food. Our body requires about 20 minutes to signal the brain that it is full. If you eat at a slower pace, the brain has time to register that it is no longer hungry and you won't overeat, taking in unnecessary calories.

Don't visit the grocery store when you are hungry. Try to do your shopping after you've eaten a good meal or a small snack. Have a list in hand in order to avoid those impulse buys that aren't the best choices. Raw vegetables and air-popped fat-free popcorn should be staples on every grocery list. These are healthy, guilt-free, and taste fantastic!

Water is essential to overall health and for losing weight. Make sure to drink at least eight 8-ounce glasses of water a day. Water acts as a diuretic, lessening water retention. It also helps the body to digest food efficiently. Drinking water throughout the day keeps the body hydrated and helps you feel full, which means you're less likely to eat impulsively.

Refined sugar foods should be limited on a daily basis. Sugar is responsible for causing headaches, mood swings, hypoglycemia and, in some people, diabetes mellitus. A high level of sugar in the body can inhibit energy levels and make you feel sluggish. Instead, use natural sugars or sugar substitutes.

Accountability is a great tool for losing weight and keeping it off. Keep track daily of your food and beverage intake. You may be surprised at how much you'll decide not to put in your mouth if you have to account for it. Ask a friend to lend you occasional encouragement.

Losing weight and keeping it off is more realistic if it is done gradually. Make small changes each day so you don't become discouraged. That's when people tend to give up on their goal of becoming healthier. Reward yourself along the way too! Non-food rewards such as a new blouse, shoes, or jewelry are always great choices to help you enjoy your success.