This week’s four tips include suggestions for each of the four elements you must work on to achieve your health, fitness, wellness, and weight loss goals: eating right, exercise, support, and accountability.

1. Eating Suggestion Request half the cheese the next time you order pizza for yourself or your children. You won’t even notice any taste loss. But you will lose a lot of calories and a lot of saturated fat grams. Pizzas no longer have to be excluded from the weekly menu.

2. Making Exercise Safe and Enjoyable You must become more active in order to lose weight. Most people will go to any length to avoid moving their bodies. And society is complicit. You can get food, a prescription, clothes, and take care of your child without leaving your car. Walking for 30 minutes every day even if it means breaking it up into 10–15 minute chunks. Not only will you burn 200–300 calories, but you will also be able to spend more quality time with your family. Take family time away from the television and out onto the street.

3. Keeping Your Support System Alive Great news if you are the type of person who feels guilty about things. You can use that emotion to aid in your weight loss. Here’s how to do it. Work out with a partner. But, before you begin, make a promise to the other person that you will not let them down and that you will pick them up if they lose interest. It is much easier to let yourself down than it is to let another person down. You won’t do it because it will make you feel bad.

4. Accountability Methods A food diary is an excellent way to keep track of what you eat and when you eat it. Throughout the day, keep track of what you eat on an hourly basis. If you do this for two weeks, you will be able to pinpoint where the extra calories (and thus the extra pounds) are coming from. Don’t forget to keep track of what you’re drinking as well.