A recent research reports that calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. If you compare a dairy-rich versus a dairy-poor diet you can nearly double rate of weight and fat loss with same level of calorie restriction.

Not eating enough will slow your metabolism and deteriorating your health. Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating negative calorie foods. This will help your body burning up excessive stored fat.

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3.Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).

4.Get your salad dressings, sauces, and gravies on side.

5.Eat half or even a quarter of regular entrée or split meal with a friend. Remember, most restaurant portions can feed 3 adults.

6.Share one dessert.

7.Skip extra cheese on anything you order.

8.Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.

9.Go easy on stuffed entrees- they’re often loaded in fat and calories.

10.Avoid “super-sizing” combo meals. They may be an economic value but they can add up to 2000 calories for one meal!

The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really is “little things” that put on excess weight. Where can you save a few calories?