I find that wearing a pedometer all the time the best way to get in my 10,000 steps. I find myself parking far away, walking while talking on the phone, taking things to co-workers rather than dropping it in the mail. It all adds up to extra steps and extra calories burned.
1/4 a pound loss after working hard all week does not sound like a lot. BUT take a stick of butter and put it under your chin. WOW! a quater of a pound makes a big difference. Celebrate every loss not matter how big OR small!
I often use healthy frozen dinners when I am in a hurry. Steaming some veggies to add to the meal makes it more filling. I then take all the food and put it on a plate. It seems more like a nice meal than a frozen dinner.
Be sure to w eigh out your food to be sure you are getting the right portions. I found that when I was just guessing I was actualy shorting myself. This wasy you can be sure you are getting satisfied with the right amount of food.