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Weight-Loss Strategies

-Eat smaller portions (Eat smaller meals more frequently instead of three big meals)

-Eat your food slowly

-drink one to two glasses of water before you eat larger meals

-try not to eat while watching TV or reading

-Take a walk instead of eating when you’re bored

-if you overeat occasionally, do not become upset. Just return to your sensible eating habits.

-If you really want to eat in front of the TV or while reading a book, put the snack food in a bowl then put rest of it away so you only eat what’s in the bowl

-pay attention to food labels and serving sizes

Yeesh... It sounds like you know the problems and know of the solution but you need to "Man up" as they say, pardon the expression, but in this case it's true. You may come from parents who are overweight, or you may just be unlucky, not sure. You didn't include your height which is important cause if you are 5' 10" or above, then 130 is fine. If you are 5' 2" or somewhere there abouts then yes you could shed a few pounds.

Bottom line regardless of your metabolism or genes or whatnot. Eat a little less each meal and do something to burn more calories during the day, and that doesn't just include doing some additional cardio which you should do, but rather make it a "Life" activity to do things the hard way. Instead of reaching for the remote, get off your but and change the channel, anything that raises your heart rate and causes you to burn more calories will help.

And lastly don't eat before going to sleep, that's the biggest mistake...

save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a weeks worth on sunday night

savory umami ingredients such as mushrooms low sodium soy asparagus and olives can help you feel full and add an earthy home y quality to your healthy dishes

people who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight

50 minutes of hula hooping

resistance bands are a comfortable and affordable at home exercise option for strength straining

instead of a margarita opt for tequila on the rocks with a lime wedge

play chopsticks on the piano incessantly for 41 minutes

when you re waiting for a flight toss your carry on in a locker and tour the airport