1. Take the calorie less than the calorie you burn in a day. It is an easy equation to make your firm quickly. If you can burn the calorie more than the calorie you take, your body will burn your fat instead.

2. Seperate your meal into a small 3-5 meals a day. And your lunch and dinner should have the amount of vegetable, fruit and fiber 3/4 of your meal.

3. Take the nutrient food and try to eat the varied of food such as veggie, fruit, non fat meat, fish.

4. Avoid the food cooking with a lot of oil and suggest to boil or steam instead.

5. Get rid of the fat that you can see in your meal. Peel the chicken skin out or use the tissue paper to absorb the oil from the french fried. And must not add anymore fat like a butter or condensed milk.

6. Take more time for your meal. Chew them up slowly, concentrate with your meal. It is the other technic to make you full faster and will not take too much food.

7. No need to cut all of your favorite from your meal. But take a little of them just like pizza, snack, cookie.

8. Bring the nutrient snack near you like a sliced carrot or apple and keep away the high calorie snack.

9. Drink a lot of water especially before meal.

10. Limit the alcohol and caffein also the amount of salt and sugar.

11. Eat only when you really feel hungry. Listen your body instead of your mouth.

12. Try more exercise and routine at least 30 minutes 3 times a week. You may add some extra excercise in your life style like parking a bit far from usual and walk to your office or excercise when you watching television.

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