Here's where you can get guidelines to help you design your own "diet plan". We recommend that you print or save your plan and the food chart for future reference.

1. Figure out how many calories a day you should be consuming here.

2. Follow the directions to break your daily caloric needs into servings.

3. Print out the food chart, which shows you which foods fall into which category and how much of each constitutes one serving. This is a PDF file, so you'll need the Acrobat Reader to see it.

4. Do a behavior analysis to determine your weaknesses and read about how to overcome them.