The update government weight-loss guide has a number of practical suggestions.
Focus on the total number of calories consumed. No matter what your diet, it’s calories in and calories out.
Monitor food intake. Whether a journal or an “app” keeping track is a way to objectively analyze eating habits.
When eating out, choose smaller portions or lower-calorie options. Check menu calorie counts and don’t be embarrassed to take home a “doggie bag”.
(Did You Know? The Super Bowl of Breakfasts: Mix one egg then add 1cup of low fat milk, ¾ cup oatmeal, berries, nuts, one teaspoon of protein powder and flaxseed Microwave for two minutes. Top with ½ a banana and 1 tablespoon of yogurt. From David Zinczenko.)
Practice portion control at home.
Eat a nutrient-dense breakfast. See the above recipe (or use various components) to get the day started.
Limit screen time. Studies show a direct correlation of TV time with obesity.