Why is it that losing weight is so much harder than putting on the pounds? It’s probably because weight gain doesn’t require portioning or exercise. It really requires nothing if you think about it. If you are trying to lose weight, do so the healthy way by putting in the hard work. Diet pills and fad diets never work for long and all the weight you lose usually comes back to haunt you. So, do it the right way with lots of exercise and low-calorie, portioned meals in order to meet your weight goals and stay at that new weight.

Here are a few tips:

1. Only Have One Serving

When you’re hungry, you don’t like to stay hungry, right? You usually want hunger to end as quickly as possible, especially if it has been going on for a little while. The danger with ordering or cooking food during this kind of feeling is that your eyes are always more hungry than your stomach. You always end up eating more than you need. Another problem you want to avoid is eating quickly. Once you begin eating, it takes your stomach about 20 minutes to send signals to your brain that you are no longer hungry. But if you eat one serving before that signal gets to the brain, you might go to reach for another. Eat slowly and after that first plate, wait about 10-15 minutes and you’ll start to feel full. The key here is patience.

2. Know the Portion Amounts

Every diet or personal trainer has their own recommendation about portion size and acceptable foods. However, the general rule of thumb is that meats and carbohydrates (carbs) should only be the size of a closed fist and greens and vegetables should cover half of every plate of food. You want more greens than proteins because greens, whether they are vegetables or a salad, clean out the system and help aid digestion. In addition, they are very low calorie so you can eat a lot of them without having to worry about the calories.

3. Eating Out

Eating out can be one of the harder places to keep observance of a diet. You see all those delicious options, smell different plates and see other people enjoying their food. It’s enough to make you throw out all your hard work for just one bite. But before you do that, try doing this: Order a salad to start or try ordering an appetizer to share with the table. Usually, a few bites will settle your stomach and you won’t be as hungry for the big, unhealthy meal as you were before. Plus, who just wants to order one thing at a restaurant? Win-in, if you ask me.

4. Take it Out

Whatever you decide to snack on, make sure that plate or portion your food before eating it. Take whatever food out of the box, carton or bag before you get into snacking. When you eat out of the container, your mind sees the container as the portion, regardless of how large it is, and your brain will recognize a full feeling once that container is no more. By taking it out and placing it on a smaller plate, your brain and stomach will only seek to eat that created portion. It’s a mental thing, and you have to beat yourself at your own game.

5. No TV Whilst Eating

Do not eat food while watching television. When you watch television, your brain is otherwise occupied looking at the commercials or entertainment instead of being focused on eating correctly. In addition, the continuous stream of food commercials and advertisements trick your brain into thinking you’re hungrier than you are. Eat at the table with family or friends instead of front of the television and enjoy your food without overeating.

Hopefully these tips can help you get into shape in no time. Remember, it’s a game of patience and of mental strength. You can do it!