True habits of the heart are there when they are most needed. According to a Self Magazine article years ago, losing just one dietary bad habit can result in significant weight loss over a period of one year. If you just substitute high calorie offenders for similar tasting, lower calorie choices, the weight loss can still be significant. Give up one teaspoon of cream in your coffee and lose 6 pounds a year, or switch to a similar amount of skim milk and lose 5 pounds. Give up a glazed donut a day and lose 25 pounds a year, or switch to a medium sized bran muffin and lose 11 pounds in a year. Skipping a teaspoon of butter on a daily bagel will leave you 11 pounds lighter at year's end, or change to a similar amount of cream cheese and drop 5 pounds. Some other items you can drop and save on are a 12 ounce can of soda a day and forget 17 pounds in a year; a 1.2 ounce chocolate bar a day saves you 12 pounds in 18 months. There's nothing to it but to do it.