Write down what you eat for one week and you will lose weight

Add 10 percent to the amount of daily calories you think youre eating

Get an online weight loss buddy to lose more weight

Get a mantra

After breakfast stick to water

Eat three fewer bites of your meal

Watch one less hour of TV

Wash something thoroughly once a week

Wait until your stomach rumbles before you reach for food

Sniff a banana an apple or a peppermint when you feel hungry

The color blue suppresses appetites

Eat in front of mirrors and youll lose weight

Spend 10 minutes a day walking up and down stairs

Walk five minutes for at least every two hours

Youll lose weight and fat if you walk 45 minutes a day not 30

Dont buy any prepared food

Put your fork or spoon down between every bite

Throw out your fat clothes for good

Close the kitchen for 12 hours

Walk before dinner and youll cut calories AND your appetite

Make one social outing this week an active one

Put less food out and youll take less in

Eat 90 percent of your meals at home

Serve food on your plate instead of on platters

Dont eat with a large group

Order the smallest portion of everything

Eat water rich foods and youll eat fewer calories overall

Bulk up your meals with veggies

Avoid white foods

Switch to ordinary coffee

If youre going to indulge choose fat releasing foods

Here s how to enjoy high calorie foods

Eat cereal for breakfast five days a week

Hot sauce salsa and Cajun seasonings

Eat fruit instead of drinking fruit juice

Drop your milk type and you cut calories by about 20 percent

Snack on a small handful of nuts

Get most of your calories before noon

Brush your teeth after every meal especially dinner

Eat When Hungry

Eat Real Food

Men Avoid Drinking Beer

Review Any Medications

Supplement vitamins and minerals

Get Your Hormones Checked

Exercise smart

Eat less dairy products and nuts

Women Avoid Eating Fruit

Be Patient

Get some sun

Eat nuts and fish

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