Begin each day with breakfast. Have low-fat breakfast, like whole-grain, fat-free yogurt, whole-grain toast with a little jam. Note- do not start with empty stomach.

Eat fresh fruits and vegetables, studies have concluded that intake fresh fruits and vegetables will help us to control weight.

Wheat bread, oatmeal, or brown rice, fat-free milk is also a right choice.

If you like to eat burger or chicken sandwich, order a plain hamburger with no sauce or
mayonnaise, and if it is a chicken sandwich order a grilled chicken sandwich not a fried one.

Avoid french fries, all kinds of cheese pizza and try a salad with low-fat dressing instead.

Avoid eating food in front of the TV because you might not know how much you ate and avoid eating when you are bored.

Do not keep a lot of sweets in the house; they can hide out healthier foods.

Reduce the amount of salt and sugar that you use in your diet.

Taking high-fat food, once in a while in less quantity doesn’t matter as long as you do not eat them every day.

Note – the food you take must be less in quality but high in quantity