Losing some pounds in your body weight cannot be done quickly. A proper weight loss plan should be designed carefully with lots of common sense and certain guidelines. Unluckily, there is a lot of misleading information that are going around and there are many desperate people who are duped and ripped off.

Every day, one can open the newspaper or a magazine and see the ads touting with new products, like the pills for losing weight quickly.

Everybody seems looking for that “wonder” weight loss drugs or pills.

Millions of people are trying to lose weight and spend countless dollars each year on the diet programs and products. However, if you confirm with the same people after a few months, you will find out that they have all gained their weight again.

A survey was done to determine whether a commercial diet plan could prove long-term success. But, not even a single plan could do that. There are many manufacturing business that has come up with the latest products but there are also false claims that FDA has stepped in and began clamping down.

Being overweight and obese may develop you to have a number of illness or diseases, which is a serious health problem, and because of that you need to check your health from time to time.

There is a myth that says, diet tip, people tend to have an increase in their weight by eating extra calories. The calorie part is true but that is, diet tip, not the only reason. People who are on a diet without even working will also have an increase in their weight. However, your weight might initially drop when dieting, because all weight loss programs include the intake of more water and the use of muscle.

But when your weight comes back, it returns as fat. To avoid getting heavier over time, raise your metabolism level by exercising frequently.

Here are some good tips for losing weight.

1.Doing the right Exercise: Some of us do not like to exercise. It is complex, monotonous and it can exhaust you rapidly, and you have to do this every day. There are also people, who want to do exercise, but time is a criterion for them as life is very busy at the present time, however, this is still one of the best ways of losing weight.

2.Having the Right Kind of Breakfast: Consumption of healthy breakfast each day will help you to keep your weight off. It will not help you drop weight but will surely will help in not gaining it back.

Losing weight is a common issue for many, and there are several ways to achieve your weight loss goals today. But it’s also important to have patience when it comes to losing extra pounds, and stick to a method that works for you.

In this article you can find 3 tips on how to lose pounds successfully.

1. Find Something that Works for You and Stick to it.

It’s important to find a method or diet that works for you, and stick to it. Don’t jump from diet to diet in order to expect results. Instead you will usually be able to see results within the first 30 days of your weight loss.

Especially if you are looking for long term results. This is also why it’s important to stick to each diet plan or method you start with for at least 30 days in order to see the best results.

2. Replace Coffee with Green, diet tip, Tea.

If you enjoy drinking coffee, you should preferably try to replace this with green tea. Green tea can help you lose weight successfully, and by replacing your coffee in the morning, during the day and at evening with green tea, you should be able to see positive results in your weight loss, as well as in your general health and well-being.

3. Have Patience with Your Weight Loss.

It’s important to have patience when it comes to, diet tip, losing those extra pounds. Losing weight is more of a lifestyle then just a simple diet plan. This is also why you should not expect to see results in your fat loss over night. Instead try to stick for at least 30 days with each diet plan or weight loss program you start with, in order to see long term results. So try to find a diet plan or method that works for you, stick to this, and take it step-by-step until you have reached your goal weight.

Many diets promise quick weight loss, giving you a plan to lose those pounds quickly, 10 pounds in two weeks, 30 pounds in a month, etc. But achieving and then maintaining that weight loss tends to be a rather difficult thing to do. The real key to permanent weight loss is really not to diet at all, but to adopt a healthy way of eating and living. This may sound impossible, but here are some tips to set you on the path to a healthier lifestyle and achieve permanent weight loss.

1.) Still cook the foods you love - just make them healthier.

To stick with a new diet for the long term, you’ll have to enjoy the foods that you eat. If you take foods that you already enjoy, make them healthier while keeping that same great taste, then you are more likely to stick with the diet. Make your recipes healthier by reducing the fat, calorie, and carbohydrate count. Some examples include substituting olive oil for butter or fattier oils, use cornstarch for thickening rather than flour or potatoes, and eliminate rice, enjoying your soup or stew without it.

2.) Portion control - weight loss is all about consuming fewer calories.

You must control how much you eat in order to lose weight. To control the portions you eat, use a smaller plate, and stay within the bounds of that plate for a given meal. Try using a salad plate rather than a dinner plate. Limit the amount of protein you eat at each meal to about 5 to 8 oz. For leaner proteins like fish, you can go up to the 8 oz, for fattier proteins like beef, stick closer to 5 oz.

3.) Limit the bad carbohydrates and bad fats that you consume.

Bad carbohydrates are those that rapidly increase the level of glucose in your blood, foods such as potatoes, rice, corn, bread and pasta are examples. Stick to fresh fruits and vegetables, diet tip, and occasionally sweet potatoes and brown rice as better carbohydrates. Bad fats are the saturated and trans fats found in baked goods, margarine, vegetable oils, and animal fats. Better fats would include olive oil, leaner cuts of meat, and avocadoes.

4.) Balance the amount of carbohydrates, fats, and proteins you consume at each meal.

Stick to around 33% protein, 60% carbohydrates, and around 15% fat for each of your meals. Research has shown that your body responds best to this balance in your diet.

5.) Eat small meals throughout the day (about every 2.5 to 3 hours)

Eating throughout the day will boost your metabolism and keep you from getting hungry. By eating throughout the day your blood sugar levels will remain fairly constant, resulting in fewer hunger pains.

6.) Increase your level of Activity.

Notice I didn’t say exercise; some people are allergic to it.

The important thing is to get moving, whether it is running, walking, gardening, mowing the lawn, or playing ball with your kids. Just get moving!

7.) It’s ok to lose weight slowly, actually preferable.

Your body will get used to the weight loss, diet tip, and your metabolism will adjust to it as you go. Resist the temptation of the hype over quick weight loss. Yes you can starve yourself and drop a quick 10 to 15 pounds, but if you’re after permanent weight loss, it’s better to take it slower.

8.) Give yourself a “day off” from your healthy diet once in a while.

Every few weeks it’s ok to take a day off from being healthy. If you’re at a barbecue with friends have a few beers and the baby back ribs. You’re in it for the long haul, so a day off now and again won’t hurt you. It will actually give you a psychological boost and help to keep you on the right track. Just make sure you get right back to it the next day.

9.) Limit or eliminate your alcohol intake.

Your body will use the energy from the alcohol before it starts dipping into the calories from the food that you consumed.

So basically it will prevent you from losing weight. While you are trying to lose weight, try to eliminate your alcohol intake, for exceptions see number 8. While you are just maintaining then a glass of wine or a low carb beer would be ok.

10.) Drink plenty of fluids, preferably water.

Your body needs fluids to properly function, especially while losing weight, so drink as often as you can. You should limit or eliminate carbonated beverages, even diet sodas. I also find that hot coffee or tea suppresses appetite for a while.

In fact, often when you feel hungry you are just dehydrated, and drinking some water will help with your hunger.

Being focused on fitness doesn’t mean you need to dread the holidays and their seemingly endless food temptations. Whether you have been building your dream body for years or have recently adopted a healthier lifestyle, the holidays can be very challenging. To make it through the festivities of November and December, you need to let go of the idea that you need to be a calorie counting Scrooge while others are decking the halls.

Accept the fact that you won’t always have command over your schedule and meals and everything from travel, family obligations and potluck dinners will inevitably interfere with your usual routine.

Getting into the spirit of the season does not mean bracing yourself for a diet derailment, but to recognize that food indulgence is required. You’ve worked hard all year long to maintain a healthy lifestyle and tasting holiday foods in the joyous company of family and friends is a well deserved reward.

The major keys to maintaining an exercise routine and healthy diet through the holidays without losing your figure or sanity are consistency and preparation. You should consistently achieve balance in eating and fitness, and you should plan ahead when traveling, partying and hosting guests.

Balanced eating means that you do allow yourself some breaks, and admit that you’re going to eat things that are normally not allowed, and to commit to indulging in moderation. You should never deprive yourself of the foods that tempt you and realize that it is okay to indulge a little bit in everything, but only a little bit. You can’t do harm by merely tasting things and no one has ever blown a body or diet by tasting and enjoying.

With a little planning, it is still possible to maintain a weight loss and exercise program throughout the holidays.

While it may not be possible to keep the workout schedule that you keep the rest of the year, realize that it is okay to cut yourself some slack and incorporate different forms of exercise into your day which allows more time to enjoy your family and friends during the holidays.

Diet And Exercise Tips To Survive, diet tip, The Holiday Season

* If you’re already in the habit of taking one cheat day a week, arrange for it to fall on a holiday or on a day that you plan to attend a holiday party or gathering.

* Choose foods to indulge in that are special to the holidays. Pass on the chips, dips, cookies etc that are always available to you the rest of the year and indulge in those that are specific to the holidays.

* Eat a light, healthy meal or drink a protein shake before attending a holiday event where there will be a lot of high fat holiday food. It will curb your appetite, while still allowing you to enjoy small amounts of holiday food in the company of your friends and family.

* Check, diet tip, with the host of a party before hand to see what foods are being served and offer to prepare and bring a dish.

At least you know there will be one healthy dish for you to enjoy! Elaborate dishes arranged beautifully of bite-sized fresh fruit and vegetables are very popular with even the most unhealthiest people in the bunch.

* Always keep lots of pre-portioned snacks in the fridge such as fresh fruit, raw veggies, cooked chicken breast, and yogurt. For those days that are busy with work, shopping, and holiday events, pack a small cooler and keep it in your car. The biggest thing is to make it convenient, because if it’s convenient for you to snack on good things, it’s a lot easier to do.

Prevents you from binging on fast food and overindulging at holiday parties.

* Prepare traditional holiday baking and meals by incorporating healthier alternatives into your recipes. Substitute whole wheat flour for white flour, applesauce instead of oil, splenda instead of sugar, etc.

* Food symbolizes love and tradition for many people and you should remember that friends and family are more important than your diet and exercise program. Enjoy the holiday season for what it is and allow yourself to experience the joy that sharing food brings to yourself and to your family and friends.

* The holidays can be a very stressful time for many people and for some, even being with family can trigger emotional eating. Anticipate the stress that the holidays will bring and plan out ways that you can de-stress that do not involve food. Be conscious of how you feel and be aware of what and why you are eating.

* If you receive lots of homemade food gifts, don’t let guilt bring on a binge. Don’t feel that you have to eat everything that is given to you even if Grandma spent days baking a dozen different kinds of cookies for you.

Appreciate the gesture and acknowledge it and feel free to pass along and share the treats with others. You can also donate the treats and holiday dishes to your local food bank or soup kitchen.

* Keep ready to serve protein shakes, protein bars, nuts, and vitamins in your car, gym bag, office drawer, or travel bag.

* Opt to go for a run in the mornings instead of going to the gym which frees up more time to spend with family and friends, especially if you are traveling.

* Keep tension bands in your office or travel bag and do a quick 20 minute workout when time warrants it.

* Do body weight exercises such as squats, push ups, crunches, etc whenever you can squeeze in 15 mins rather than going to the gym. A little bit of exercise it better than none!

* Try to make exercise a part of your family holiday traditions. Incorporate a family walk after Thanksgiving dinner or plan a hike on Christmas morning.

Holiday discipline might be harder to come by if you are just beginning a new fitness program or are following a strict one for an upcoming event. Remember, however, that even the most serious athletes know that food and exercise aren’t as important as family and friends.

A lot of times we get so obsessed with our diets and training that we forget the more important things in life.

Look at all aspects of what the holidays represent - the smells, the sights and sounds, celebration - and develop a positive relationship with holidays. You’ve worked hard all year long to maintain a healthy lifestyle; tasting holiday foods in the joyous company of family and friends is a well deserved reward. The main thing is for people not to be so hard on themselves and to enjoy the holiday season for what it is.

Just make sure to get back to following a sensible weight loss and exercise program when the holidays are over.

As some of you may have known it, having a slow metabolic rate means you have to cut down on the calories you take in order to maintain or lose weight. This is because the organs and the glands responsible to burn food and convert them into energy are not working properly.

In order to increase metabolism, you have to adjust your diet accordingly and change your eating habit. You may have heard of people losing dozens of pounds simply walk or cycle for a few minutes everyday. These are actually small changes which contribute to significant differences and boost metabolism over time.

With increased metabolism, you are able to burn not calories in your body to lose weight.

The 5 calorie burning tips are as follow:

1. Aerobic Exercises

Do aerobic exercises such as walking, cycling or climbing up stairs instead of taking lift for at least 30 minutes. Different exercises burn different amount and area of calories. The crux of aerobic exercises is to boost the heart rate. You do not need strenuous exercises to achieve weight loss.

2. Eat Little But Frequent

Results had shown that eating small frequent meals will trigger metabolism to burn calories faster than larger, occasional meals.

This is because your body will reach a “starvation mode” if time interval between each meal is extended. It will lead to a decrease in metabolism to prevent starvation. Hence, skipping meals Does Not help to reduce calories or lose weight. It is advisable to take between 4 to 6 small meals daily.

3. Drink More Water (cold if possible)

Water not only sustain your body cells through hydration, but also fills your stomach so that you don’t feel hungry easily. It is the key component to chemical reactions in your body.

Drinking, diet tip, cold water will make your body burn more calories in order to balance out the temperature in your body.

4. Do Interval Training Instead Of Cardio Training

Interval training changes and increases the intensity of exercises reciprocally. This gives an after-burn effect that raised metabolic rate for quite some time after, diet tip, the workout, hence burning calories the whole day long. The reason why cardio training doesn’t work in losing weight is that our body tend to reach a steady state after a long cardio session.

This suggests that our body have adapted to the speed of exercise and try to conserve energy/calories. Hence, cardio training does not really shed off fat or burn excess calories in the long run.

5. Calorie Shift Diet

This is an 11 days diet plan which changes the amount of calories you take each meal to “confuse” your metabolism. This is to prevent your body from adapting to a specific amount of calorie. If it happens, your metabolic rate tends to slow down and weight loss is significantly reduced.

Calorie Shift Diet prevents this from happening by up and down-shifting calories into different ranges, thus helping the body to burn more calories away.

Does drinking lots of water help you lose weight? Have you heard from someone that the key to losing weight is controlling your intake of water? Maybe you want to lose weight so you can live that lifestyle that you feel you deserve and achieve those lofty goals you set yourself. Here are 4 tips on water intake and weight.

#1 Stops Hunger

A lot of the time when people think that their bodies are asking them for food, they are actually asking for water. Next time you are hungry, try drinking a glass of water instead.

This way you will replenish the water in your body AND you will stop eating too much, leading to weight loss. Two for the price of one.

#2 Don’t Like The Taste

If you protest that you do not like the bland taste of, diet tip, water then have you thought about finding foods that you do like that include high percentages of water? All vegetables are made up of at least 75% water so you can get a lot of your daily amount from these, or soup if you like that. You will be able to get your daily water intake theoretically without even drinking much water.

#3 Your Body

Your body is made up of 70% water. How can this benefit you? Well to live with maximum energy, you have to replenish that water. Your fat and muscle are both made up of water and by replenishing them, the muscles get that toned fresh look to them that people die for. When you start drinking more water, you will find yourself going to the toilet more often but do not be afraid! It is your body flushing away all the toxins, fat and old water it has held for years and that is a good sign.

#4 Combine With, diet tip, A Good Diet

You can lose a hell of a lot of weight by putting more water in your diet, but would you be interested in doubling the speed at which you lose weight? Do you think it would be effective to combine the increased water intake with a diet? Doing this will give your body a totally fresh feeling as the changes will be happening all at once. Imagine how great you would feel in just a week by moving to a new diet. Imagine how your daily life would change and how people would look at you differently.

Do you think it would give you motivation to do things in other areas of your life?

If you can stick to a diet for three days a week you can probably lose five to forty pounds by the end of the year. This precept is based on the idea that you can lose two pounds a week if you can cut out 250-350 calories for three days a week. So there would be three days a week where you would be in a deficit of 100 calories a day either through dieting or exercise. Over time your accumulated good behavior on just those three days would add up to significant weight loss.

In order to get that weight off and keep it off during those three days you should adopt the following tips:

* Walk for at least one hour those three days.

That can cause a loss of 100 calories per day.

* Choose three days to diet and exercise that are ones where you are least likely to eat because, diet tip, you are feeling stressed.

* Eat several small meals throughout the day rather than three square meals a day and you will not feel hungry and consume fewer calories.

* Stay away from all foods that contain high fructose corn syrup (HFCS). HFCS forces the body to store more fat and at the same time tricks it into wanting more to eat. What a treacherous combination.

And the worse part of it is that it is every where, including foods you would not normally think of. It’s in soda pop, pasta, breakfast cereal, yogurt, bread, muffins, applesauce, cookies, cookie dough, ketchup, sports drinks, and the list goes on and on. It is estimated that over 40% of the foods in the supermarket contain HFCS.

* Don’t eat anything white. Foods that are white tend to have the most carbs or be the most refined. This includes bread, potatoes and dairy products.

* Cut out all cola drinks on those days.

One 32 ounce soda has 400 calories. Just cutting out three 12-ounce cans of soda saves you over 400 calories.

* Top off your desserts with whipped cream instead of ice cream. One scoop of ice cream equals 300 to 350 calories whereas one scoop of whipped cream equals only 100 calories.

* Don’t indulge in cocktail hour on those three days. Each mixed drink has at least 300 calories. So one drink could sabotage your weight loss goals for one entire day. Instead go to the gym or swim on those days.

* Limit rich desserts. One rich deserts can easily add 300 plus calories to your diet. By eliminating these for 3 days you save yourself 900 to 1,500 calories a week. If you must have something sweet try to stick to desserts that are 100 calories such as ten Hershey’s kisses, a cup of Jell-O with whipped cream, or fruit smoothies.

* Don’t eat anything after the sun goes down. This can help you curb after-dinner snacking that is usually done in front of the television. In fact avoid flopping down in front of the television at all as that is when most people are most tempted, diet tip, to snack on high carb foods mindlessly.

That kind of behavior can easily sabotage any weight loss efforts. Read a book instead.

* Finally don’t keep temptations in your kitchen. Make sure there are no donuts, cakes or ice cream around to tempt you on your dieting days. For best results stay away from those kind of empty carbohydrates on those days that you are not dieting.

Keep in mind too that this will not work if you decide to go crazy on your other days and over-indulge to the extreme. For instance, if you had ten cocktails during the other four days of the week, you would easily add 3,000 calories a week or almost a whole pound to your weight.

If you follow these easy weight loss tips, you can lose pounds and inches in no time flat.

We are always looking for the next best diet - the one that will actually do what it says. You have to stop thinking that way right now. The diet fads that exist today are NOT going to satisfy you OR your body. They usually seem to only work for a select few, the rest give up and move to the next diet fad. Here are some tips to lose weight and fast recipes for a healthy future you cannot pass up.

When you try yet another diet fad, you might notice that, diet tip,, diet tip, right away you lose weight.

Yippee you say, but within a short while, you notice that the weight loss pretty much comes to a screeching halt. This initial weigh loss usually has to do with water weight reduction and the false sense that you are actually losing real weight. Don’t be fooled.

Our bodies are truly remarkable and will outsmart pretty much every diet out there. You see, the body is like a large unbeatable unit. It detects attack, and it counter attacks to take care of the enemy, whatever it is: colds, cuts, breaks, etc.

The same is true for weight loss. Everyone knows that if you take in less calories, your body will lose weight, right? Wrong. If you reduce your calories too much, your body is alerted, shuts down all fat burning systems and goes into “starvation” mode, essentially preserving all fat stores as much as possible. The better idea is to “fool” the body. Mixing it up a little, something called caloric shifting, will give the body the impression everything is fine when in fact you are making steps toward safe and healthy weight loss.

Some of the fad diets say “no carbs”, “low fat”, “high protein”, and other essential nutrient eliminating tactics. Again, the body is smarter that the average diet. Your body needs all essential nutrients on a regular basis. If you try to cut one of them out, the body steps in again and counteracts, and again weigh loss attempts are averted. Following a dietary plan that coordinates the effective inclusion of all the essential nutrients is the safest and healthiest action to take.

To get you started, here is a great recipe idea that will keep you healthy now and for days to come.

More great recipe ideas are available below.

Vegetable Chili

1 Tbsp vegetable oil
3 cloves garlic, minced
1 cup chopped onion
1 cup chopped carrots
1 cup chopped green bell pepper
1 cup chopped red bell pepper
2 Tbsp chili powder
1 1/2 cups chopped fresh mushrooms
1 (28 ounce) can whole peeled tomatoes with liquid, chopped
1 (15 ounce) can black beans, undrained
1 (15 ounce) can kidney beans, undrained
1 (15 ounce) can pinto beans, undrained
1 (15 ounce) can whole kernel corn, drained
1 tablespoon cumin
1 1/2 tablespoons dried oregano
1 1/2 tablespoons dried basil
1/2 tablespoon garlic powder

Heat the oil in a large pot over medium heat.

Cook and stir the garlic, onion, and carrots in the pot until tender. Mix remaining ingredients in listed. Bring to a boil. Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.

In our modern times it seems more difficult than ever to keep from getting over weight. At a time when the workings of the human body are understood the most we are at our wits end with this problem. Over half of the US population is over weight. Many other countries are experiencing the same issues. Our biggest problem in this area is finding the time to address our weight on a daily basis. Here are a few tips for weight loss for the modern weight watcher.

1. All weight loss plans that actually work do the same thing.

Teach you how to consume less calories than you burn. A caloric deficit is the goal. This has to be achieved daily. This is weight loss at its basic level. Every successful weight loss diet must meet this formula. We are going to have to eat less than what we are eating now, unless we implement tip # 2

2. More exercise will be the order of the day. Sorry, but this is inevitable if we want to loss those unwanted pounds and keep them off. This can be accomplished in easy and enjoyable ways. Walking, riding a bicycle, hiking, swimming or getting involved in any other outdoor activity that will raise our heart rate is what we are looking for.

If we choose to stay indoors we will still have to do things to raise our heart rate such as calisthenics, treadmill, stationary bike, swimming, pumping iron or things like these.

3. A proper balance of #1 and #2. A balance diet and some exercise is what will work best to achieve a caloric deficit. Determine what our calorie intake should be for our age, weight and height (www.weightlosstest.org). We will call that our maintenance intake. Eating this much will have no effect on our weight, it will stay the same.

Ad our exercise and we are now in a deficit! If we didn’t add any exercise and just ate 500 calories less each day we again would be in a deficit. This equation can be adjusted any way we like to fit our needs. Here is a bonus. We actually get a 2 for 1 effect with exercise. Not only do we burn calories but we also build muscle. More muscle mass raises our metabolism. More muscle mass means the calories we need for our maintenance intake are increased. This will make it easier for us on the eating side of the equation.

4. Eat healthy. Read labels and learn what is in the foods we eat. A gram of protein or carbohydrates equals 4 calories. A gram of fat on the other hand equals 9 calories! This doesn’t mean fat is bad, just that we need to limit how much of it we consume. Not all fat is created equal either. Saturated fats are not all that good for us whereas unsaturated fats are better. Food that is high in sugars should also be limited. Not only are they very high in calories but are also not healthy. We don’t have to be dietitians; just some basic knowledge coupled with some common sense will go a long way helping us to lose some weight.

Remember, weight loss will eventually become weight management. Maintaining our proper weigh is a lifestyle and not something we jump in and out of. Gradual weight loss is best and healthiest, diet tip, . By eating and excising correctly we will burn fat and build muscle thereby raising our metabolism. If we need to have a little help in keeping track of all of this I would suggest an online diet program. They are great for helping us organize meals, keep track of our calories and, diet tip, an overall ability to stay on track.

These tips for weight loss for the modern weight watcher could lead to a successful shedding of those unwanted pounds.

This diet will ensure your full of energy and vitality improve skin tone make your hair glossy and detox and make you lose weight fast.

The above diet is totally balanced and unlike fad or crash diets will, diet tip, not deprive you of any food groups or make you feel ill

So here are your tips to lose weight fast.

1. Go Organic & Up fruit & Veg Intake

Switch your shopping to buying organic ingredients and up your fruit and veg intake

2. Drinks

Cut down or eliminate alcohol, fizzy drinks and caffeine.

Switch to Green tea loaded with antioxidants and make sure you get plenty of fresh water - 2 litres a day.

Water is will flush out your system and is known to help speed up the fat burning process.
Also as many hunger pangs we get are thirst pangs this will keep appetite in check.

3. Eliminate processed foods

Such as burgers and Pizza’s and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.

4. Get good fats

We all need good fats their vital to our health and vitality. They will, diet tip, protect against illness, supports the immune system make your skin, hair and nails look better

The best way to get them is from oily fish such as, mackerel, salmon, sardines, herrings and olive oil.

Make Sure you get 3 - 5 servings a week and take a fish oil capsule daily.

5. up your intake of lean protein

Lean protein provides an immediate satiety factor - it keeps you full for longer periods.

It also prevents insulin spikes that lead to energy falls and sugar cravings.

It maintains muscle mass which is crucial in the fat burning process.

At least 20 - 30% of daily calories should be lean protein get it by eating:

Cottage cheese, low fat yogurt, skimmed milk, egg whites, fish, shrimp prawns, skinless chicken, turkey, beef, lentils, fish, kidney beans, tofu and soy products.

6. Eat fiber

This keeps food moving through your bowel. Just like water, fiber rich foods bulk you up and make you feel full.

The average person could lose around 10 pounds per year just by doubling their fiber intake. The average person consumes about 8g per day this should be increased to 25g per day.

It’s found only in plant foods and our bodies are unable to digest it so it’s simply eliminated.

In the process it cuts calories by attaching to some of the protein and fat that you eat along the way eliminating that as well

Finally, fiber rich foods are normally low in calories and filling so eating more of them means you’re eating fewer calories and consuming less calories from other foods.

Start your day with a high fiber cereal and keep eating fiber throughout the day.

Good choices include: strawberries, apples, figs, and chickpeas, potatoes with skins, broccoli, brown rice, beans, and nuts.

7. Eat regularly

You can eat 3 main meals a day with two snacks in between.

Never skip breakfast so that you don’t suffer hunger pangs later in the day. Your body has been without food for 8 - 10 hours so fuel it and set your self up for the day.

8. Portion Control

Make sure you aware of portion control.

With your 3 main meals to get the portion size of brown rice you can have as example, clench you fist and that’s the amount you can have same with vegetables and protein consumed.

Why the above diet will help you lose weight and be healthy

The above diet will help you lose weight naturally as it’s balanced and It will give you energy, vitality and make you feel and look better - Try it and see.

Want to see daily Suggestions?

Then check out part two of this article, where we will go over some sample daily foods and some supplements and herbs you can take as well.