One pound of fat is equivalent to 3,500 calories, so you need to be realistic about how long it takes to lose fat. The best approach is a combination of consuming fewer calories while getting more exercise, we all know that. It takes a lot longer to burn off calories through exercise than it does to eat fewer calories. A weight loss of 1-2 pounds per week is a safe rate, and helps to ensure that you’re losing fat, not muscle or water weight. Keep fruit at work, it helps during the “I need chocolate” part of the afternoon. Serve your main course on salad plates about 7-9 inches wide, the more food in front of you, the more you’ll eat. The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.