Five easy ways to lose weight: We’ve all heard it before: diets don’t work the only way to lose weight is by establishing healthy eating and exercise habits over time. But with all the temptation out there, that’s easier said than done! Here are five simple – and relatively painless -- ways to get on the path to weight loss:

1. From sandwich to salad: for most of us, reducing carbs means reducing our waistlines. While high fat, carb-free diets have been denounced by doctors and nutritionists alike as unhealthy and, in the long term, ineffective, cutting out bread at lunchtime can cut down on calorie content as well. Also, much of the bread made in the US is sweetened with corn syrup, an ingredient that, studies are showing, may be linked to the obesity epidemic.

Love tuna salad sandwiches? Try that scoop of tuna on a bed of greens instead. You’ll not only eat fewer calories, but you’ll pack in more vitamins.

2. Old-fashioned breakfast; While most experts say skipping breakfast leads to less healthy choices in the day, you won’t get thin picking up a donut or bagel on your way to work. And though cereal is often touted as a low-fat, low-calorie food, check out those serving sizes before you work them into your diet! What most of us considerer a normal-sized bowl of cereal had as much as four or five hundred calories, and that’s without the milk. Here are several healthy, quick breakfasts that will keep you fueled all morning without packing on the pounds.

Old-fashioned oatmeal: in five minutes, you’ll have a comfort meal rich in fiber and nutrients. And it’s a whole lot cheaper than boxed cereal!

Scrambled egg whites with tomato: Eat as many egg whites as you like for a fat-free protein feast. Add diced tomato and a sprinkle of pepper for added flavor.

Skim latte and a banana: for a quick meal on the go, this breakfast can’t be beat.

3. Go sushi: If you’re in the mood for East Asian fare, sushi is a nutritious, low-calorie, filling choice. For lunch, pair one roll with an order of edamame or miso soup and you’ll be amazed at your energy in the afternoon. At dinnertime, split a second roll with a friend or go for the edamame and the miso. But avoid the deep-fried tempura rolls. When eating Thai, opt for a broth based soup and avoid heavy choices like pad thai.

4. Mini-workouts: no time to exercise? When you start to zone out at work, instead of clicking on an entertainment website or checking your email, stand up and do ten jumping jacks or 15 sit-ups. This will energize you and help get you in better shape.

5. Just walk away: after you’ve eaten dinner, rather than reaching right away for a second helping, take the dog for walk, run an errand, or do a load of laundry telling yourself you can have more later if you are still hungry. You’ll be surprised to note how much fuller you feel once you’ve stepped away from the food.