Drinking 8 glasses of water a day will help your metabolism too.

Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.

In 2004, U.S. Food and Drug Administration allowed olive oil products to make claim: “Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce risk of coronary heart disease due to monounsaturated fat in olive oil.”

Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.

If you enjoy chicken, eliminate skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.

If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...

Ideally go for low fat dairy products and you will still have all nutrients with exception of fat.

Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.

For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.

Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think…”do I really need those empty calories and extra fat?” Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don’t burn those extra calories..

The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.