1. Concentrate On Waist Not Weight. Measure your waist at least once a week. Women should be under 32 1/2 inches while men should be under 35 inches. Women who have a waistline of over 37 inches and men who have a waistline over 40 inches have an increased risk of disability and death.

2. Walk 30 Minutes A Day & Call Someone. Walking decreases insulin resistance dramatically and starts to break the cycle. Walking has the highest rate of compliance of any physical activity. After you've taken your daily walk, pick up the phone and dial your support partner.

3. Dump Your Fridge. We're not talking about taking a few things out and throwing them away. We're talking about taking the giant garbage can from outside and bringing it into the kitchen. Raid the refrigerator, freezer, cabinets and all the hiding places and getting rid of foods that fall into the rule of five category. Foods that fall into the rule of five have any one of these five substances in the first five ingredients.

-- Saturated fats such as coconut oil, palm oil, milk fat, butter or lard
-- Hydrogenated oil or trans fat
--Enriched flour including enriched white flour, semolina, durum wheat and other flours that aren't 100 percent whole grain or whole wheat
-- Simple sugars including fructose, dextrose, glucose, sucrose, or corn sweetener
--Syrups such as maple or corn syrup

4. Automate. Eat the same things for breakfast and lunch. When you're consistent about what you eat, you don't spend time thinking about food. Choose healthy staples and eat them on a daily basis. For example, Dr. Roizen alternates between oatmeal, Cheerios and an egg white omelet for breakfast. Lunch is usually a veggie sub with no oil and cheese. The key is automating at least two meals and all snacks every day. The only meal you have to consider is dinner.