how do i stay ontrack?to stay motivated until a stressful situation strikes and then i go right to my cupboard. do you have any suggestions? >> yes. i want you to follow a three-step interference plan. before you reach for food you're going to do three different strategic activities. and hopefully that is going to help defuse the urge to emotionally eat. so first you're going to grab a stress ball and pump it for five minutes. then you're going to get up, do 100 jumping jacks either regular or modified. this is going to help you rechannel some of that frustration and anxiety. the third thing is to make a hot cup of tea that you're going to nurse. this will help to calm you down. so write these three things down on paper, post it on the refrigerate aon make sure it is front and center the next time you go grab for some food. >> good luck. >> our director tried that but when he is doing the jumping jacks kept spilling his drink. we've got a few more e-mail questions. tina from pitsfield, massachusetts writes

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. >> -- right ontrack.yes. a successful loser tends to walk about an hour a day and the good news is it doesn't have to be continuous. you could break it up throughout the day. walking is easy on the joints. it's convenient. it's inexpensive. you could build up to it. >> if you look back a generation our mothers were not fat. why? because they had a baby on one hand and a vacuum cleaner in the other. >> constantly moving. >> they were moving, going to the gym. they were moving. and we have become a nation that thinks you have to be on a treadmill or a stair climber or you have to pay a gym. we have to go back to the basics in this country. we're going to die of obese tain cancer will kill us because we're fat. but we have to go back to the basics. if you can't say, you know, find two hours a day use the steps and not the elevator. there are tricks that are common. >> really quickly, there is good news on today.com. people who are actually making this work. >> yes. and the sooner you get the weight off the b