As we’re in the season of “new year, new you” — thousands of weight loss seekers throw down the nutritional gauntlet and commit to losing weight. Some will resort to ineffective, dangerous diets that are harmful to their bodies.

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The types of food you eat, and your overall dietary pattern, can affect your blood pressure, cholesterol levels, and blood sugar levels, as well as your likelihood of becoming obese - all risk factors for heart disease.

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If you are overweight, you are probably guilty of having bad eating and exercise habits. The only way to change these routine behaviors is to recognize them and start making the adjustments needed to break them. It may not be easy, because breaking a bad habit never is, but it will be worth it. Keep reading to uncover a few diet tips to help you avoid sabotaging your weight loss plan.

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Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.

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Let it slip that you’re trying to slim down and suddenly everyone you meet is a weight loss expert. Don’t eat white food, they’ll say. Drink gallons of water. Don’t eat after 5 P.M. It may be impossible to avoid unsolicited diet advice, but with SELF’s help, now you’ll know what’s worth listening to.

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Nutritionist Susan Burke weighs in on five simple changes you can make. Doing these can lead to weight loss without really trying.

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Motivation is funny. For one thing, it always seems to leave right in the middle of a good weight-loss program. You were doing so well. Then one day, you lost your motivation and you just didn’t feel like working on it anymore. Soon you start noticing your tighter pants or shortness of breath, and you desperately want to get back to your diet.

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To say you haven’t heard the phrase “good fat/bad fat” would indicate that you’re either suffering from amnesia or you have spent the last decade reading only Harry Potter.

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Neither offers any nutrients, dietitians say, so which you drink becomes a matter of personal taste. “There’s no such thing as better,” says Stephanie De Maio, a registered dietitian at St. Michael’s Hospital.

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The right way to diet and lose weight is slowly, over time, and while eating a balanced diet with plenty of healthy foods, the American Heart Association says.

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