1.  In beef, some of the leanest cuts are flank, sirloin, and tenderloin. The leanest cut of pork is fresh, cured, canned, and boiled ham; Canadian side bacon; pork tenderloin; rib chops; and roast. Lean cuts of lamb includes roasts, legs and chops; white meat poultry is lower in fat than dark meat.

2.  Any meat labeled “select” is a leaner cut than meat graded as “choice.”

3.  Both ground turkey and ground chicken can contain the skin, which makes it high in fat & calories. Always look for ground chicken or turkey meat for the lowest amount of fat. While ground turkey breast is lower then both.

4.  It isn’t necessary to remove the skin of chicken before cooking, which sacrifices juiciness. The chicken will not absorb the fat or calories. But always be sure to remove the skin before eating

5.  Turkeys that are self-basting have the fat injected into the meat. These types of meat are best avoided by dieters.

6.  Always buy water packed tuna and sardines rather than those that are packed in oil.

Never assume that a salad is the healthiest choice on the menu. For example at Taco Bell, a taco salad with ranch dressing, weighs in at 1,167 calories, has more calories than any other food item on the menu. (with 61 percent of the calories coming from fat) Often salad bars can be a dieting danger zone, as well. For example if you cover your lettuce in blue cheese dressing or add on the marshmallow ambrosia, potato salad and olives, you may be end up worse off than if you order a burger with fries.

Any time you order burgers and sandwiches, always look for words like “junior” and “small.” In addition order your burger without  cheese, special sauce, and mayo.  Adding lettuce, tomato, onion, mustard, ketchup, and pickles can supply plenty of flavor. Remember to avoid items with the words “super” or “double” on the menu. In the end if you can’t stop yourself from having those two all beef patties, special sauce, lettuce, cheese, pickles, onions on a sesame seed bun, at least try to balance out the calories with exercise.

Regardless of your choice, take responsibility and ownership for it and don’t blame the food, or the diet, or the argument you had 20 minutes before. Don’t grumble about your weight and bore everyone around you with talk of how you’re going on a diet.

Being slim is not a birthright. Neither is being able to eat anything you want anytime you want too. If your goal is to be thin, you must occasionally just say no. And if you are going to say no then you have to do it of with own free will. Such self-chosen avoidance is not deprivation, it’s liberation. And with each time you say “No, thank you” you will gain a bit more control, self-esteem and self-reliance.

2. Another method to spice up your walking routine is to take a hike. Hiking over hilly terrain can shapes your butt and thighs and also helps you burn those extra calories. Another benefit is you are communing with nature, this can be more interesting than following white lines on a track, and it’s also more relaxing than traversing going through a concrete jungle full of skirts and suites.

3. Try sneaking in a walk whenever you can. Don’t drive your car and walk it to the train station. Take a 10-15 minute walk during your lunch break. When on a trip, traverse the airport on foot rather than on that automatic walking belt. Many times you actually save time by walking.

1. Always keep it simple. Many times some of the best meals are made with just a few fresh vegetables, some herbs and spices, and a piece of fish, chicken, or even a baked potato.

2. Don’t take long; keep it quick. Use fast cooking methods like stir-frying, steaming, or sautéing instead of time-intensive techniques like stewing or roasting.

3. Remember to spice it up. Most kitchens only contain a small assortment of herbs and spices such as – salt, pepper, maybe some garlic powder and oregano – despite the fact that spices from around the globe are available in almost any neighborhood supermarket. Increasing your assortment of spices is the single most important thing you can do to expand your flavor horizons.

Calories come from your food, but your body doesn’t simply take that chicken leg you just ate and throw it into some sort of biological furnace. First, your body must take the nutrients in the food and break them down into their smallest elemental form, a substance called glucose. If your body doesn’t need the energy for an immediate function, the calories get converted into body fat and stored for use later – like a savings account.

Every 3,500 calories that you save for later is the equivalent to one pound of body fat. You can only lose fat by creating a calorie deficit – either eating fewer calories than you use in a day or burning more calories than you eat in food. Once you take 3,500 calories out of your “savings”, the scale will show a one-pound weight loss.