#1: Exercise. Five 30 minute sessions per week are suggested. I bought a pedometer for $22.00 dollars (the run as cheap as $10.00) it keeps track of distance, aerobic steps, calories burned and time walked.
#2: Pump iron. In addition to cardio exercise, fitness trainers recommend weight lifting. The reason: muscle burns calories faster than fat (even when you are resting).
#3: Keep a diary. Know how much you eat and what triggers your appetite.
#4: Stay focused on being healthy, not on becoming thin.
#5: Find out what's eating you. Chronic and emotional overeaters can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
#6: Get support. A big key in long term weight control comes from receiving encouragement and support from others. Have workout and/or diet partners.
#7: Watch your portions. Better to eat 6 small meals daily than 3 large ones. No more super sizing.
#8: Lose weight slowly with small changes. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.
#9: Slow down. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.
#10: Eat foods high in fiber and low in fat. In addition to decreasing cancers and heart disease a diet high in fiber (fruits, vegetables, whole grains, and beans) will help you reduce weight.
You can find the complete list at http://www.thedietchannel.com/weightloss.htm
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