• Eat smaller, more frequent meals, such as five to six a day.
  
  
• Drinks lots of water, around eight to ten glasses a day. It helps speed up your metabolism.  People often confuse hunger with dehydration.
  
  
• Use common sense. Exercise and nutrition are the best ways to lose weight.  Incorporate exercise into your daily life, park further away from the stores when you shop so you can get walking in.  Take the stairs instead of the elevator.  If you need to speak with someone in your office walk to see them rather then call.
   
• Eliminate processed sugar from your diet.
  
  
• Increase your daily fiber, but it will "backfire" if you don't drink lots of water!
  
  
• Don't eat after dinner. Try not to eat anything 3 hours prior to your bedtime.  Going to bed on an empty stomach will save hundreds of calories and you will wake up with a flat stomach.
  
  
• Whites aren’t right!   Minimize servings of potatoes, rice, pasta and breads (all white foods) if fat loss is your goal.
  
  
• No matter where you're eating, you're probably eating too much. American portions are huge, so trying eating only half of what's on your plate from restaurants.  When serving yourself, either use a small plate not a dinner plate, or make sure you only fill your plate one-half full.
  
  
• Chew your food well, at least 35 chews for each mouthful.  Place your eating utensil down between bites.
   
• If a food causes any discomfort during or after you consume it.  Drop it from the foods you eat.  These symptoms could be gas, belching, mucose, running nose, or hiccups.  Also eliminate any foods you crave.  You may be allergic to it.  If you crave foods with salt, it may be that you are under stress, and you should look at ways to eliminate stress.