Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel the body is stored as fat.
The main component is a smarter food choices.
LIMIT NON-NUTRITIOUS FOODS:
Sugar, honey, syrups and candy, pastries, donuts, pies, cakes and cookies, soft drinks, sweetened juices and alcoholic beverages.
CUT DOWN ON HIGH-FAT FOODS BY:
Using low-fat or non-fat dairy products, vinaigrette, herbs, lemon or fat-free salad dressings;
Using less butter, margarine, oil and mayonnaise;
Avoiding fried foods.
EAT A VERIETY OF FOOD, INCLUDING:
Fruit and vegetables that are raw, steamed or baked;
Dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese;
Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans.
CHANGE YOUR EATING HABITS :
Eat three balanced meals a day to help control your hunger;
Watch portion sizes and eat small servings of a variety of foods;
Choose low-calorie snacks.