Make vegetables the centerpiece stars of dinner.

Out-of-proportion portions are making us fat, says the American Dietetic Association.

RODALE NEWS, EMMAUS, PA—In order to manage weight, people should vow to make a “lifelong commitment to healthful lifestyle behaviors,” according to the American Dietetic Association. The ADA’s new position paper on weight management was published in its journal this month and was endorsed by the American College of Sports Medicine. ACSM recently released its exercise and weight loss guidelines, too.

THE DETAILS: ADA sifted through its research library to revamp its stance on weight management, and all the things that go along with it: portion control, how often you eat, meal replacements, and physical activity.

Here are some of the key points:

1. If obese people cut between 500 to 1,000 calories a day from their diet, they should lose between 1 to 2 pounds a week.

2. The first things to cut out? Trans and saturated fats.

3. People are suffering from portion distortion; that’s not hard to believe, since the size of our plates and bowls have increased, making us feel like we can eat more.

4. Eat throughout the day by breaking your calories up into four to five meals/snacks a day. And don’t forget breakfast!