Quoting today's WSJ column: Eat more: It's hard to believe that eating more can help you lose weight, but if the added foods are fruits or vegetables, it will. Not only will eating more fruits and vegetables take up room in your stomach and reduce the amount of fatty foods you consume, but the increase in fiber will also block calorie absorption. The average American woman eats just 12 grams of fiber a day, according to one study. By simply increasing fiber intake to 24 grams and doing nothing else -- no exercise and no calorie cutting -- she would lose 10 pounds in a year. Resolve to eat fruit at breakfast, a vegetable or fruit at lunch and two veggies with dinner. Skip the iceberg lettuce and go easy on the bananas -- they're loaded with calories. Focus on a variety of deep-colored veggies and fruits, like broccoli, spinach, carrots and berries. Change one meal: Focus on improving one meal a day instead of all three. Remember that to lose a pound, you've got to create a deficit of 3,500 calories -- either by cutting back or exercising. Just eliminating 200 calories during one meal a day adds up to 1,400 calories a week and 73,000 calories a year -- or 20 pounds. A simple decision to forgo the morning doughnut, bagel or muffin three days a week and switch to a bowl of raisin bran or two pieces of toast with jelly would shave off 10 to 15 pounds. If you normally consume a 500-calorie lunch every day, then replace it with a 300-calorie frozen meal such as Lean Cuisine or Weight Watchers to lose about 20 pounds a year. Keep a food diary: Instead of promising to diet, which involves depriving yourself of something, vow to write down everything you eat. It's a simple but effective way to gain control of your eating. The hard part is being honest about the Snickers bar you just ate. You can use a journal or notebook, but I prefer the food diaries sold in book stores in the diet section. They have dedicated space for breakfast, lunch, dinner and snacks, and often have handy calorie-counter references in the back. Walk away: Forget the gym or that vow to run a marathon this year. Just promise that once a day, you will walk out your door and keep walking for 10 minutes. Then turn around and go home. If you do that every day -- even if you don't change your eating habits -- you'll lose 10 to 15 pounds in a year. Do it twice a day, and you'll lose 20 to 30 pounds, depending on how brisk a pace you keep. Take the long way home: Add 10 minutes to your daily commute to and from work by parking farther away or getting off one subway stop early. The extra walking will leave you eight or nine pounds lighter by the end of the year. Spend five minutes walking the stairs instead of riding the elevator at work, and you'll shed another three pounds. Smoke on the clock: Don't stop smoking -- at least not yet. Just decide to smoke on a schedule. The schedule will include the same number of cigarettes you always smoke -- so you won't feel deprived. It's an important step toward quitting because it stops you from following the craving and shows you in an obvious way that you have control over a habit that has always controlled you.