Step 1: Take that pair of jeans, suit, or dress you’re just sure, someday, you’re going to fit into again, and give it away.

Step 2: Measure your waist. If you cannot overcome the compulsion to weigh yourself, do it once a month and only on one scale. Then, stop weighing yourself because muscle weighs more than fat. Aim for cutting your waist size, not necessarily your weight.

Step 3: Exercise changes must come before dietary changes. Do at least 30 minutes of aerobic activity three times per week. Stretch before and afterward. And, weight-train twice a week. But muscle fiber breaks down when we train; it rebuilds on the day of rest. So don’t weight-train two days in a row unless you are doing upper body one day and lower the next. For you women, you will not bulk up, I promise. Weight-training speeds up the metabolism, builds strength, improves posture, and strengthens bones.

Step 4: Get enough sleep. If you don’t, you will eat more. Don’t believe me? Try it. Also, keep yourself hydrated, but don’t drink so much water that you’re nauseous or dizzy.

Step 5: Always make a list before you leave for the supermarket. Shop the periphery of the store. This means fruits and vegetables, low-fat dairy products, lean meats and fish, whole grains. If you have “trigger” foods such as crackers, ice cream, chips, avoid those aisles. If you can’t avoid them, keep your eyes on what you need and move on.

Step 6: Read labels. If you spend most of your time with the fruits and vegetables, you will notice they don’t have labels, which means, practically speaking, that these are foods that you can eat in abundance.

Here’s a surprise, but trust me here: avoid diet foods and low fat foods, except dairy, and don’t get anything that has high fructose corn syrup or partially hydrogenated oils. These foods boost your glycemic level and clog your arteries.

Step 7: Make breakfast your biggest meal. If you are too rushed in the morning to make a big healthy breakfast, do whatever prep work you can do the night before. Caffeine at breakfast is fine. But after that, try to avoid it. Caffeine lingers as we age, and it also increases appetite.

Eat your smallest meal at dinner. You should ideally stop eating at least two hours before bedtime. You’ll sleep better and wake up hungry. Do not exercise right before bed unless you’re doing stretches or light free-weights. Aerobic exercise increases endorphin levels and revs up the body just when you need to relax and calm down.

Step 8: Use smaller plates. It really is true that the bigger the plate, the more people eat. If you don’t want to give up your good china, take about 25% of the food off and pack it away for another time. Save it for breakfast or a later meal and reheat it. Honestly, you’ll never miss it.

Step 9: Be consistent. You have to exercise regularly forever. You have to eat a healthy diet forever. If you have a favorite food that’s not so good for you, go ahead and eat it once a week. If you don’t, you’ll get frustrated, eat all around it, then wind up eating it anyway. We’re only human.

Step 10: If you fall off the wagon, let it be for a day, two days at the most. Then, back to the program.

Make these ten steps your way of life, and you’ll get that midsection down to a healthy level. You might not have the waist of a 25 year old, but then, a lot of those younger people are overweight and out of shape. We baby boomers can take the lead in terms of good nutrition, fitness, and a healthy lifestyle. Moderation, dedication, and balance are the keys to success. Slow weight loss equals permanent weight loss. Good luck!

Email Dorothy Packer-Fletcher at kenthea@verizon.net