Don’t skip meals: During the day when you’re active, your body needs maximum calories and nutrients. Missed meals may result in an unhealthy diet and may increase your risk of obesity. Eating meals, including a healthy snack at fairly regular times, may reduce impulse snacking, meal size and calorie intake.
Limit meat consumption: Meat is a major source of fat – keep portions under six ounces daily. Eat more servings of vegetables, fruits and whole grains.
Don’t starve yourself: If you’re on a diet that’s too strict, eventually you’ll go back to eating regular food. Unless you’ve learned how to eat a variety of healthy foods and still lose weight, you won’t achieve long-term weight control.
Exercise regularly: Any exercise burns calories. To promote weight loss from body fat, exercise at a moderate intensity for at least 30 to 60 minutes on most days of the week. Walking is a good form of exercise.
Drink water: Drinking water with your meal can help fill you up. Drinking water also slows the pace of your eating – and people who eat fast tend to overeat.
Weigh wisely: Daily weighing can be a helpful tool for some people who are trying to lose weight or prevent weight gain. But daily shifts in body water can show up as pounds on your scale. So keep this in mind and pay greater attention to trends in your weight.
Source: mayoclinic.com

Punch

In my opinion, meat is not what makes people fat; it's carbs. Carbohydrates are very cheap and easy to digest and so it's easier to over-eat when your diet is high in carbs. They digest quickly and soon you are hungry again, and they provide nothing but calories to your body.

Protein is hard to digest; 20-30% of the calories in protein are used to digest the protein, so the effective calories are low, and also helps to build your muscles if you exercise a lot, which is good because muscles burn calories. Fat is very rich in calories, just like carbohydrates, but hard to digest, so meals high in fat tend to make you feel full, thus contributing less to weight gain than carbohydrates.

In my opinion, based on my experience, the first step in every weight loss program should be getting rid of high carb foods like rice, indomie, eba, amala, fufu, yam, pap/custard, soft drinks, bread, and even most types of fruit juice. It's an effortless way to reduce your calorie intake. Replace them with beans, moin moin, akara, fish/meat/chicken in moderation, whole fruits (not juice), iced water, etc. I call it "effortless" because many low carb foods e.g. the ones above taste just as nice as high carb foods, so you're not missing much by sticking to them.

Seun:
In my opinion, meat is not what makes people fat; it's carbs. Carbohydrates are very cheap and easy to digest and so it's easier to over-eat when your diet is high in carbs. They digest quickly and soon you are hungry again, and they provide nothing but calories to your body.

Protein is hard to digest; 20-30% of the calories in protein are used to digest the protein, so the effective calories are low, and also helps to build your muscles if you exercise a lot, which is good because muscles burn calories. Fat is very rich in calories, just like carbohydrates, but hard to digest, so meals high in fat tend to make you feel full, thus contributing less to weight gain than carbohydrates.

In my opinion, based on my experience, the first step in every weight loss program should be getting rid of high carb foods like rice, indomie, eba, amala, fufu, yam, pap/custard, soft drinks, and even most types of fruit juice. It's an effortless way to reduce your calorie intake. Replace them with beans, moin moin, akara, fish/meat/chicken in moderation, whole fruits (not juice), iced water, etc. I call it "effortless" because many low carb foods e.g. the ones above taste just as nice as high carb foods, so you're not missing much by sticking to them.

Well said. You should add bread to the list of foods to avoid.

No Wonder ***