Fruits and vegetables are packed with useful fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

 Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can just ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calories intake throughout the day and also keeps your blood sugar (BP) level balanced. Instead of eating 3 big meals, try to eat 6 smaller meals throughout the day.

Tip 5: Go for healthy fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often high in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her beloved treats. Simply allow yourself a little pleasure, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labeled with a fat-free claim does not mean that it is low in calories. in the same way a product labeled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sweet drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to provide hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating model and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unnecessary calories.