One gram of fat contains twice the calories of a gram of protein or carbohydrate. Limit foods high in fat, choose products with reduced fat and calories, limit the starters and remove fat from meat. You should include in your diet products with fewer calories, like fruits and vegetables. Good selections are also foods rich in fiber. Try to turn from white to black bread and choose whole grain cereal for breakfast.
Go for wholesome fresh foods
Purchase fresh foods and avoid highly processed foods. In my book Go UnDiet, I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast foods are often higher insodiumand 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.
Watch the size of your food portion
The sizes of food portions have increased as the year’s pass, especially when it comes to ready meals and snacks. This means that we consume more calories, and adapt quickly to eating bigger portions and do not feel congested. Restrict potatoes, pasta, rice, fatty foods and sweets and select fruits and vegetables.
Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, 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.
Watch what you drink
Stop the consumption of drinks containing sugar and alcohol, and replace them with water, tea, coffee or drinks with artificial sweeteners. Drinks with sugar add more calories in the diet and do not lead to the feeling of satiety or satisfaction.
Keep a balance diet
Remember the principles of a balanced diet, to include in your diet fruits and vegetables (at least 5 portions a day), non-processed foods with more fiber, lean meats and dairy products low in fat.
Be more active
To become more active in your daily life does not necessarily mean to sweat in the gym. Instead of the gym you can utilize the following tips that can indirectly help your weight loss efforts: Choose physical activities that you like and try to spend more time each week in these activities Incorporate more activity in your daily life Buy a step counter and count the steps you do everyday Another good way to become more active is to reduce the time you are sitting. At home limit the time watching television or sitting in front of the computer. At work, you can make regular breaks and if you want to talk with a colleague you can walk to his office instead of sending e-mail.
Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee ortea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Avoid the ‘rapid weight lose diet”
These diets that promise rapid weight loss should be avoided. Initially they give you tips for rapid weight loss but in the long run they are very difficult to follow. Often these diets are very demanding and they are not providing the necessary nutrients to the body. Diets that promise rapid weight loss, are suggesting that some foods ‘can burn fat quickly’, they usually promote one or two foods, have many rules on how to eat and they overall seem too good to be true.
Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Purchase fresh foods and avoid highly processed foods. In my book Go UnDiet, I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast foods are often higher insodium 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. 
To become more active in your daily life does not necessarily mean to sweat in the gym. Instead of the gym you can utilize the following tips that can indirectly help your weight loss efforts:
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full. 
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
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