Most people are mislead into demonizing fat, but the truth is that there are "good fats" and "bad fats," and you need the good fats in your diet – your brain and your nervous system literally can’t survive without them.

At the same time, do not avoid fatty foods altogether – make sure to eat moderate amounts of foods containing healthy fats such as fish, nuts and seeds, and vegetable oils.

For this reason setting weight loss goals are very crucial.

One of the main factors behind the increase in obesity in America is the increase in portion sizes – if you were able to compare a typical portion size of, for example, a typical fast food order with a comparable meal a generation ago, you would be truly shocked. The problem, moreover, is not restricted to eating out – even at home, portion sizes have continued to increase, even as people feel compelled to clean their plates

Junk food is one of the main things many dieters struggle against in their efforts to lose weight, and as tempting as they might sound, “all or nothing" diets don’t work: You may feel like you never want to eat fast food again now, but chances are you will crave it at some point in the future. Instead of denying it to yourself entirely and then being disappointed in yourself when you don’t live up to your own expectations.

Avoid "all you can eat" buffets at all costs. These kinds of restaurants can overcome even the staunchest will power. After all, why torture yourself? It is all but impossible to restrain portion size when everyone around you is returning for second or third helpings.

If you are not already, start reading the nutrition labels on all of the food you buy, and look for nutrition information in restaurants, as well. You may be surprised by the actual size of a "serving" of foods you eat regularly (a serving of meat, for example, should be about the size of a deck of cards). As an experiment, try actually measuring out the serving size on the label when you eat for one week – by the end of the week, you will have a much better idea of what a realistic serving looks like and be less likely to be tricked into overeating.

If you can keep your portions reasonable and be mindful of how much you are eating, you are much more likely to be successful in losing weight naturally with zero friction fat loss. 

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