1. Protein keeps you feeling full.  Add extra tuna, chicken, or cheese to your lunch, but take care not to add excessive fats by adding too much.  Maintain proper portion sizes.
2. Low-fat is drama; stop and read the labels.  Monounsaturated fats in your diet is healthy.  (Olive oil, Canola oil, Avocados and Almonds are some examples) - in moderation.  Refer to the Canada Food Guide for guidelines.
3. Liquid calories add up.  Be aware that real fruit has far more nutritional value than juice.
4. Have a craving?  Drink a tall glass of cold water.
5. Sometimes people tend to eat more while dining out. Avoid huge fatty meals or oversized portions, such as taco salads or chicken fajita dinners.  Dressing on the side, while ordering salads, and grilled meat is a healthier choice.
6. If you are going hungry all day, and then deciding to consume a large meal in the evening, this could be disastrous.  Small meals all day long will keep you energized and keep your metabolism going.
7. You can rev up your metabolism and burn more calories by doing ten minutes of interval training (i.e. alternate between running and walking) rather than just ten minutes of walking.
8. If you take the appropriate amout of calories (don't over eat) and add an extra 10,000 steps per day,  you should easily shed excess body fat.  Invest in a pedometer to keep track.  Remember to take the stairs instead of the elevator, and to walk instead of taking the car to check the mail or go to the bank.
9. Keep a food journal - not to count calories, just to become aware of what your eating habits really are.  Some of us tend to forget that bag of chips we scarfed down or the chocolate bar before bed.
10. Avoid anxiety.  Inhale through your nose and exhale out of your mouth for a calming effect.  Distract yourself for a few moments when feeling anxious.  Try jumping jacks, crossword puzzles, chin ups...

Following these tips can assist you in shaping up!