ONE 1 hour working out burns 500 calories.
two 1 hour jogging or fast walking burns 450 calories.
tHREE Cut down on the alcohol.
FOUR Avoid yo-yo dieting.
FIVE Aim for a maximum of 2lbs weight loss weekly.
SIX Drink water when thirsty, no need for gallons.
SEVEN Eat good protein: chicken, fish, turkey, steak, tofu, etc, daily.