1) Don't skip meals as an empty stomach will trigger the release of a hormone called ghrelin that impels you to seek food and you will probably make less wise choices.
2) Change your plate size down from 12" to 10", you are likely to eat 22% less food.
3) Be aware of relative calorific values to enable you to make sensible choices, you can easily save a significant number of calories a day by making simple substitutions without going hungry or feeling deprived.
4) Accept that a surfeit of calories ingested over calories used is a much more likely reason for excess weight than a slow metabolism. Research shows that even folk who keep food diaries under record what they've eaten,if you ain't losing weight it probably isn't because you're pre programmed to be fat.
5) Protein in your diet stimulates the release of more PYY, a hormone that reduces appetite. Extra protein at breakfast will lead to you wanting less food at lunch time.
6) Thick soup takes longer to pass from your stomach than the same amount of food in lumpy form, eat a thick blended soup for lunch and you'll be fuller for longer.
7) Avoid too great a choice at mealtimes, we are programmed to take food from a wide variety of food groups. The more choice there is the more we will take, hence over eating at buffets.
8) Dairy calcium reduces the amount of fat digested/ increases the amount of fat excreted. Low fat dairy products should help you lose weight by eliminating more fat from the other food you eat.
9) Exercise increases the amount of fat burned in the following few hours so don't be dispirited by the relatively low amount of fat/calories shown as used by the exercise machine, you will burn more afterwards.
10) Relatively small changes in your daily routine (eg getting off a stop early and walking the last bit of your journey) can make a significant difference to the amount of calories used over a day, the cumulative effect can make significant difference to weight loss over a longer period.