How to Lose Weight
You can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week.
1 - Eat Breakfast Every Day.
One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
2- Close the Kitchen at Night.
Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television.
3- Eat More Produce.
Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories.
4- Go for the Grain.
By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion.
5- Control Your Environments.
Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants.
6- Have Protein at Every Meal and Snack.
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat.