15 Quick Tips For Proper Weight Management

This is a birds-eye, cheat sheet, and back of a napkin type of list. But again, you should always keep it in you back pocket. 

1. Know that 1lb of fat mass is 3,500 kcals
2. Prepare foods more often, rather than eating out
3. Smaller quantities of food
4. Using smaller plates
5. Eat foods as whole and close to nature; avoid process
6. Eat slower
7. Eat more regularly
8. Don’t try to drink your calories
9. Low-Fat choices should also be both natural and no added sugars - Low Fat Doesn't Always Mean Low Calorie
10. Moderation should not be confused with restriction
11. Be transparent about your caloric choices to avoid social pressures
12. Continuous activity is key to optimal caloric expenditure; working out 45 minutes a day six day a week is more effective than 1.5 hours a day three days a week.
13. Don’t go out hungry; consume low calories meals before going out
14. Find social activities that require physical activity or reduces the emphasis on food
15. Avoid the fad diets, dramatic results, diets advertised without exercise, falsely claims, and yo-yo diets