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Dolly Parton slimmed down in the 1990s by cutting back on her portion sizes. She said she took half the portions of what she used to serve herself. The idea is to cut back on calories, and it helps to cut out sugar, some carbohydrates, and foods that are pre-packaged as ready to eat. Ideally, eat whole foods, prepare them yourself. Cut out snack cakes, sodas, beer, alcohol, or other things that you consume on a daily basis. Make those once-in-a-while treats. Walking is especially good for most people.

Here are some tips for losing weight:

• Cut back on portion sizes. This is one of the easiest and most effective ways to lose weight. When you’re eating out, ask for a to-go box so you can save half of your meal for later. And when you’re eating at home, use smaller plates and bowls to help you control your portions.

• Eat whole foods. Whole foods are unprocessed and contain all of the nutrients that your body needs. They’re also lower in calories and fat than processed foods. When you’re grocery shopping, look for foods that are made with whole grains, fruits, vegetables, and lean protein.

• Cut out sugary drinks. Sugary drinks are loaded with calories and can contribute to weight gain. Instead of drinking soda, juice, or sports drinks, drink water, unsweetened tea, or coffee.

• Get regular exercise. Exercise helps you burn calories and build muscle, which can help you lose weight and keep it off. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

• Be patient. Losing weight takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goals.

I have lost 2-3 pounds a week by eating a high-protein, low-carbohydrate diet and eating lots of green vegetables. I also cut out sugary drinks (including alcohol) and snack cakes. How much you lose will depend on how dedicated you are to your plan of action. You will only get out of your plan what you put into it.