text: you need to boost your calorie use in relation to your calorie intake.  Here's how:  \n\nFOOD - don't eat in between meal snacks, instead, plan them.  have an apple or orange or similar low fat snack every 1.5 to 2 hours between meals.  When you eat a meal, eat it all at once, (don't keep eating all afternoon!).  Try to avoid the deep fried things for brekkie or lunch.  Have anything you want for dinner.  Eat no snacks between dinner and bed.\n\nEXERCISE - in addition to what you normally do simply add 15 to 20 minutes of aerobic exercise every morning.  This could be "power" walking, jogging, swimming, bicycling, stationary bicycle, etc.\n\nyou will lose 1 to 5 pounds  (i'm american btw) per week depending on how well you stick to the rules.  The weight loss will taper off as you approach the ideal weight for your height.