(BlackDoctor.org) -- Exercise is only half of the equation; what you eat is the other half. Your attitude towards food can either make or break your weight loss regime. Follow these simple rules to slim down.

The Way to Eat

Eat MUFA. Monounsaturated fats (MUFAs for short, pronounced MOO-fahs) come from the healthy oils found in plant foods such as olives, nuts, and avocado. Include a MUFA at every meal. Incorporate a serving of one MUFA-rich food every time you eat.

Have a clear calorie goal. Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it's low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.

Eat often. Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.

The Way to Think

Put these tips into practice:

Manage stress. This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.

Ask for help. Among people who have permanent weight loss, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group.

Beat emotional eating -keep a food diary, but don't just record what and how much you eat. Journaling about your feelings can help you identify what triggers you to eat and why, so you can break unhealthy habits for good.

By De'Laney Rowland, BDO Staff Writer