The six (6) fundamentals of trying to lose weight and reduce your risk of heart disease Cardinal rules:  You MUST take in (eat) less calories than you burn (exercise and by being active) Portion size must be reasonable; do not eat to satiety; try to eat a fair amount of whole grains, fruits, and vegetables, but consume Fewer carbohydrates, especially refined and high sugar-loaded ones. Enjoy more polyunsaturated fats (e.g., plant oils and fish). Veer away from low-fat dairy products and nuts.