Water Green tea Notebook and pen Fat burning foods Low-sodium foods Cardio exercise Strength

training and small portions (optional). Step 1. Drink lots of water and green tea, which

will keep you feeling fuller longer. Smal Avoid sugary sodas and juices. Step 2. Keep

track of your calorie intake. In order to lose weight, you have to burn more calories

than you consume. Keep a notebook listing your calorie intake. Step 3. Eat five to six

small meals per day, rather than two or three large ones. This will prevent overeating at

mealtimes as well as regulate your metabolism. Avoid late-night snacks. Step 4. Eat more

fat-burning foods, such as whole grains, fruits and vegetables, seafood, and egg whites. Step

5. Maintain a low-sodium diet. Salt makes the body retain water, making stomachs bloated.

Serve smaller portions, take small bites, and chew slowly. Step 6. Decrease your alcohol

consumption. Alcohol has “empty calories” -- it has no nutrients, and your body will

convert the extra calories to fat. Step 7. Incorporate cardio exercise four times a week

for at least 20 minutes and strength training a few times a week. This will strengthen your

muscles and increase your metabolism so you’ll burn more calories at a faster rate. Did you

know Did you know? Astronauts can lose bone density as well as up to 20 percent of their

muscle mass during space flights that last five days or longer, because of the absence

of gravity.