from "Rust Out" by Dr. Royce Bailey, page 23

Theoretically at least, weight loss is pretty simple.  You must burn more calories than you take in—3500 calories per pound to be exact.
The easiest way to lose weight is to eat less and exercise more.  Small changes add up.  If your goal is to lose one pound a week, you need to cut 500 calories a day.  An example of this would be to cut out two slices of bread a day and walk one to two miles a day, depending on your metabolism.
Here are six small ways that you can profoundly effect those extra pounds, in your quest for your desired weight.

Decrease Your Portion Size
This method works well, because it allows you to eat a variety of foods.  Diets that completely eliminate favorite foods ALWAYS fail.

Avoid Empty Calories
Sugary soda, alcohol and candy are examples of foods that pack on the calories and have NO nutritional value.  Caffeinated diet soda is a poor choice for hydration.  Stick with water.

Opt For Lower Fat Choices
Switch from milk to no beverage with your meals.  Make pizza at home, but if you must eat pizza out, ask for pizza that is light on the cheese or use soy cheese.  Don’t drink with your meals.

Limit Your Sedentary Time
If you sit at work all day, take breaks to climb the stairs or take quick walks.  If you are at home, stay active.  Avoid the TV.

Add Strength Training To Your Exercise Regime
Lift weights for 20 minutes twice a week.  You don’t have any weights. Fill up juice container or gallon milk jugs with water and use them.  Building muscle increases the rate at which your body burns calories.

Maintain A Food Journal
This is one of the most underused but most effective diet tools.  Simply write down what you eat every day.  People eat less when they account for it in writing.

References:
Nelson, M., “Little Can Be A Lot More, ”Bottom Line/Personal, February 15, 2001, 13