Step 1: Tap In to the Power of Food

Make smart choices. You need enough fuel to get through the day without loading up on extra calories. Start with fruits, vegetables, nuts, whole grains, seafood, and fat-free or low-fat dairy products. Avoid trans-fats  and empty calories like those in sugary drinks that don't give you any nutrients.

Step 2: Exercise Regularly

Make fitness a part of your daily life. A good goal is 30 minutes of moderate exercise daily.. Or you can do it for less time, as long as you make other activities. It could be brisk walking, sports or housework.

Start slowly and find activities that you like and that keep you coming back.

Step 3: Quit Smoking

No matter how old you are when you quit smoking , you improve your chances for a healthy life almost immediately.

A smoker's heart rate drops within 20 minutes after the last cigarette.

Carbon monoxide levels in the blood drop to normal 12 hours after quitting.

Within 2 weeks to 3 months after quitting, a smoker's  heart attack risk begins to drop, and  lung  function begins to improve (One year of not smoking cuts the risk of heart disease in half).

Cut back on sweets. If you love  chocolate  enjoy it in small amounts, keeping the calories in mind.  Chocolate has some nutritional value but is high in sugar and fat.  Limit drinks and food products with added sugar.

How to Jump-Start Your Healthy  Diet Plan Plan meals ahead of time to ward off unhealthy temptations.

Upgrade to healthier ingredients. For example, make an omelet with vegetables, instead of piling on cheese and sausage.

Eat fruits instead of sweets and desserts.

Serve yourself smaller portions.

Slow down when you eat. You'll give your body a chance to feel full.