Learn portion control. A simple rule of thumb here without weighing or measuring is to use your hand for measuring. Men-you need 2 portions of protein and ladies you need 1 portion. A portion would be the size of your palm. For carbohydrates, both men and women should select a portion that is the size of your fist. Lastly, fats, like mixed nuts, walnuts, etc, think the size of your thumb. For men you should eat protein the same size as your palm. This is usually a huge factor for most people, and they do not realize how much they are actually eating. A portion of food the size of your fist is generally all that should be eaten at one time, because that is the size of your stomach as well. Stop eating when you are 80% full. This is a technique that I employ 90% of the time, and it obviously will help you consume less food. Think portion control here, as what better way to control what you are putting into your mouth than eating less food each meal. This will equal a lot of weight loss over the course of a year. Try slowing down your eating and don’t eat in the car, standing, or walking. The only time you should eat is at a table. The reason for eating slow is that your brain receives a signal to tell you when you are full. When you are eating fast, the signal is not received by the brain and you tend to over eat as you are not “full”. I understand that you get busy, when you are busy a healthy meal replacement may help you achieve a healthy body weight. Another thing to watch of course is your intake of fatty and sugary foods. We all need nutrients, including healthy fats, to keep us balanced, but eating a lot of junk food and sugary drinks will attribute greatly to us gaining more weight. Processed foods don’t generally have a lot of nutrients in them, or any at all, and they are high in salt, sugar, and unhealthy fats.