Practically every one of us is an expert when it comes to losing weight. We know how to cut calories. We know how to reduce carbohydrate, fat and sugar intake. We know that we need to increase physical activity and reduce our total caloric count to create a calorie deficit.

When you consider the amount of people who know this stuff, and the number of those same people who are still overweight, it makes you wonder why more of us aren’t lean, doesn’t it?

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There are many people who love to exercise. They jump up at the crack of dawn, dress in cute, perfectly coordinated exercise gear and are full of bright smiles and happy thoughts before they take off to the gym. You may not be one of those people. You may not ever really learn to love exercise even if Brad Pitt magically showed up at your door as your workout buddy.

You don’t have to smile about it or even like it, but you need to exercise, so maybe you made yourself head to the gym five days a week. You discovered that as you learned a few tips to help you burn the fat and shed the weight you’d packed on over the years, exercising wasn’t that bad after all. You don’t have to be at the greatest fitness level to achieve success with this mindset. You start out as a couch potato and work your way up.

Here are 7 ways for you to work smarter — not harder — to burn fat:

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Most of us don’t think about it much, but food portion sizes have grown way out of control. When you eat out at a restaurant, have you noticed the heaping plateful of food they deliver to your table? It’s enough to feed three or four people, not just one.

This may not sound like a bad thing to you, because most of us love to eat. Give us lots and lots of food and we feel secure and comforted. It’s an emotional thing.

The problem is that our bodies are NOT comforted by all this food - they are being overloaded with far too many calories, and this is true even when we eat at home. We’ve gotten used to eating such large quantities of food that we believe it takes that much to satisfy us, but more often than not much less will do.

Here are the recommended serving sizes according to the USDA:

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