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To lose weight you must eat fewer calories than you burn. The number one way to reduce caloric intake is to reduce portion sizes. Most people who gain weight do it by eating only a few hundred extra calories per day. So, stay away from those second helpings of food. Fix your plate in the kitchen and eat it in the dining room (without TV or reading materials). After you eat, if you are still hungry drink a large glass of water. Wait for at least twenty minutes before thinking you need more food. Most of the time we eat too fast and that hungry feeling doesn't go away quickly. Take small bites and chew your food very well. Exercise proper portion control (meats should be about the size of a deck of cards), fill your plate up with low calorie foods like veggies. Easy does it on the breads.