)

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1. Choose whole grains.

2. Drink plenty of water.

3. Choose lean meats and fish.

4. Know the portion sizes for your calorie target.

5. Limit fats to an average of 15 grams per meal.

6. Choose fresh fruits and vegetables whenever possible.

7. Work out for no less that 45 minutes, 4-5 days a week.

8. Select foods with less than 3 grams of fat per 100 calories.

9. Choose pretzels, baked chips, fat-free popcorn instead of fries and chips.

10. Avoid foods with partially hydrogenated oils, trans-fats and high-fructose corn syrup.

11. Choose cereal, bread, crackers or chips that contain 2 or more grams of fiber per 100 calories.

12. Choose fat-free or low-fat variety of foods especially when it comes to dairy products (milk, cheese, and yogurt).

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1. Choose whole grains.

2. Drink plenty of water.

3. Choose lean meats and fish.

4. Know the portion sizes for your calorie target.

5. Limit fats to an average of 15 grams per meal.

6. Choose fresh fruits and vegetables whenever possible.

7. Work out for no less that 45 minutes, 4-5 days a week.

8. Select foods with less than 3 grams of fat per 100 calories.

9. Choose pretzels, baked chips, fat-free popcorn instead of fries and chips.

10. Avoid foods with partially hydrogenated oils, trans-fats and high-fructose corn syrup.

11. Choose cereal, bread, crackers or chips that contain 2 or more grams of fiber per 100 calories.

12. Choose fat-free or low-fat variety of foods especially when it comes to dairy products (milk, cheese, and yogurt).

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powered by Yahoo Answers

More and more people are looking for quick ways to lose weight. Unfortunately losing weight does not always have a quick fix and more often then not those who try this weight loss fads end up gaining the weight back. A better and longer term weight loss solution is to speed up your metabolism which encourages the body to burn more calories even while at rest.

In fact as more people have become aware that some of the faddish diet and weight loss programs are not exactly good for their health they have come to realize that following a more gradual approach to weight loss is much better for them. This is not to say that all diets or other weight loss diets are bad for you, but it does pay to research the affects they may have before attempting them. In the long run though, using your body’s natural weight reducing engine, its metabolism is the best way to go.

Here are five easy tips you can use to speed up your metabolism and start losing the weight you’ve always wanted to.

1. Eat Breakfast: A proper breakfast composed of foods high in complex carbohydrates will get your day started right by giving your body the energy it needs for the first half of the day. Skipping breakfast has the opposite effect of what most people think and the lack of caloric energy can actually cause your metabolism to slow down.

2. Eat More Meals: This doesn’t mean eat more it through out the day. Eat 5 or 6 smaller healthy meals during the day to keep your energy levels up. This will keep you from snacking on fattening foods and gives your body the energy it needs which leads to a metabolism increase.

3. Don’t Count Calories: Preoccupying yourself with the number of calories you consume each day is self defeating. It is much more important to be aware of the type of calories you are eating. Eating healthy foods that are complex carbohydrate dense and full of protein, and vitamins and minerals will go a long ways towards achieving your weight loss goals.

4. Get Enough Sleep: Recent research has shown that people actually gain weight if they don’t get at least 8 hours of sleep a night. This is the time the body heals and repairs itself and not getting enough sleep interferes with this process.

5. Exercise: No weight loss program would be complete without some form of exercise. The type you choose is up to you but increasing your activity level is one of the best ways to speed up metabolism both during and after exercise. As you get stronger and in better shape you will find you are able to add to your exercise regimen for even greater results.

These are five easy ways to speed up your metabolism which will make your weight loss goals much easier to meet. By treating your body with respect and giving it the nutrition it needs you will find that losing those excess pounds is much easier and it will stay off if you continue to lead this healthy lifestyle.

Andrew Bicknell
http://www.articlesbase.com/weight-loss-articles/5-ways-to-speed-up-metabolism-and-lose-weight-722160.html

Are you having a hard time attaining quick weight loss in spite of a healthy diet and exercise? If you answered yes than you may need to examine your beverage intake. By now, a lot of us are well aware of the fact that sugary sodas are a big no-no, but what about other drinks? Can we freely drink all fruit juices or even milk? Here are some of the answers.

Everyone knows that sugary laden drinks are the culprits behind a fluctuating waistline, what about fruit juice or milk? Do these two products contain many calories? Can they have a deep enough impact on our weight loss goals? Unfortunately, the answer to these questions is “yes.” Although these two beverages are rich in beneficial nutrients, they also contain a high number of calories (and just so you know, calories in liquid form count just the same as calories in solid form). As far as milk is concerned, if you want to lose weight you should stick with the lowest percent milk (1% is best). Whole milk can definitely put a damper on your weight loss goals. It is important that you examine the entire calorie intake pertaining to the diet you are currently consuming.

Chances have it, if you are trying to lose weight, you probably consume large amount of fruit juices. A lot of weight loss enthusiasts drink a couple tall glasses of juice prior to every meal in order to minimize the amount of calories they consume. However, some of those juices may contain even more calories than the meal you are sizing down.  Furthermore, research has shown that drinking liquids either before or during a meal has little or no effect on how much we eat. The only way we can feel fuller on fewer calories is if we eat foods that have high water content, such as fruit, vegetables, and soup. That is why the best beverage for any weight loss enthusiast is water.

Lauren S Johnson
http://www.articlesbase.com/weight-loss-articles/the-secret-to-quick-weight-loss-watch-what-you-drink-693916.html

Let me start by stating the following fact: if you have motivation, you can lose weight, burn your fat, get results pretty quickly. If you only seem to have motivation, but slip easily into your old habits, then it’s going to be little harder for you. So motivation is the key that will open this door. If you don’t have motivation, how do you get it? It’s not for sale anywhere – you really can’t find it from anywhere else but inside yourself – if you get inspiration and motivation from a friend or book, it’s good, but this is a thing you must want, and if you want it, you will succeed.

Wow… how’s that for a start? I hope I got you interested, because I really want to look into this problem from all possible angles and get to the bottom of it. I will also try to help motivate you as we go along.

Easy fat loss is being commonly searched in today’s world.  As a formula, one could state that fat loss is achieved when your body burns more calories through exercise than the number of calories you intake from food. 

Exercise… I hate that word… Can’t I just eat less or follow a healthy diet for six months and get results?

Yes you can! But it’s got to be a very effective, nutritious and healthy diet. Do you think you can stick to it if you get one?

It’s all about motivation again.

Let’s talk about energy, because this might help with motivation. We need energy to move, to think, even to eat, we need energy to everything we do in life. A slim healthy person is usually energetic, the muscles function well synchronized and the body don’t have extra weight to carry and work with. When you lose weight you will feel energized, actually so much that you will feel like a new person. Most of your body functions will be different, easier and even your brain will function better.

What if you could find a system for easy fat loss that is all natural, so you’re not running out and buying a bunch of supplements and health milkshakes like some books try to get you to do?  

What kind of system would that be?

Don’t you think our ancestor’s long time ago knew what was healthy and good for them? Don’t you think we have this actually built inside us somewhere? Technology and wrong emphasis on wrong unhealthy habits and incorrect priorities has only clouded our inner wisdom.

I strongly believe so.

Then what do we know about weight loss systems that will get results?

All research proves that low calorie protein diet is really quick at producing results; it is one of the best kinds of diets you can find.  And also high protein low carb diet plan is a must if you want to maximize your weight loss and increase the speed at which you are burning fat.  So high protein low carb diet plan is something you really need to focus on, when trying to lose weight.

And more… 

Once we reduce the carbohydrates and balance a meal with protein, insulin decreases and easy fat loss is possible while at the same time, energy levels are increased.  One of the first steps in easy fat loss is assessing why the person is actually eating the amount they do as this can be the key to long term weight management.

Ok, fair enough, that is true and as such I have nothing to add to it.

Life is meant to be lived and to enjoy to the fullest we need our body. The body has to function properly and be healthy. So if we have generated some bad habits that actually fight against nature and common sense, we should stop that right away and get on the right track.

Our body will be our guide. If you feel bad, you are doing something wrong. Listen to your body very carefully, don’t listen to your mind, where all those bad habits and desires are. Your body can speak! Not the language we are used to listen to, but it speaks through feeling – listen to it!

To conclude, low calorie protein diet is really effective and you should definitely start losing weight that way, by following a good diet you will see results in no time. 

But the reality is that easy fat loss is a commercial thing, it is not easy, losing weight is a hard task, but your motivation and proper understanding will help tremendously. 

The key to easy fat loss is to simply burn more calories than you take in through your food – there you have it – the magic formula.

All the best.

Kevin White
http://www.articlesbase.com/weight-loss-articles/how-can-i-really-lose-weight-708240.html

As far as quick weight loss is concerned, setting realistic goals can make the difference between success and failure. When you are well informed about weight loss strategies and guidelines you can make smarter decisions regarding your aspirations. To reach this state of mind one has to be focused and motivated throughout their weight loss quest.

Being realistic about your weight loss aspirations is the key to success. Everyone knows that weight loss is not an overnight miracle; it is a slow and steady process. With a proper diet and exercise a person should expect to lose 1-2 pounds each week. Given that each pound of fat equals 3,500 calories, you would have to burn at least 500 calories each day to lose one pound. People who want to lose 5 pounds in 5 days don’t realize that they would have to burn almost 4,000 calories each day. That is both unrealistic and unhealthy. Putting yourself through that type of stress can have adverse effects on your mind and our body. That is when it comes down to dieting and exercise, smart and steady is the best way to go.

If you are trying to lose weight, keeping a journal can also be extremely beneficial. You should write down your goals, expectation, meal plans, exercise timelines, and anything else that has to do with your fitness and dieting plan. And last but certainly not least, remember to maintain proper nutrition throughout your quest. A lot of people make the mistake of cutting out certain food groups from their diet. If it’s on the food pyramid, it should be in your diet plan. Simply remember that moderation is key and variety of foods come available reduced fat or fat free. And for those of us who don’t have time to plan our meals each and every day, it is completely normal to substitute one of your meals for a whey protein shake. These are just a few tips to help you lose weight and keep it off.

Lauren S Johnson
http://www.articlesbase.com/weight-loss-articles/quick-and-easy-weight-loss-693918.html

Are you trying to find out how to lose 10 pounds in a week? With self-discipline and a lot of determination, it can be done. A lot of people don’t want to put any effort into losing weight quickly. This is why the results are usually not good. You can see some quick results by making some sacrifices and several changes to your diet.

Limiting your calorie consumption is the first step in finding out how to lose 10 pounds in a week. Most people don’t know the amount of calories they consume a day. Your daily caloric intake is important to know and you should start keeping track of this immediately. You then need to decrease your daily calorie intake by 500 or more. This is your first goal in losing some quick weight. You can do this by cutting out snacks and junk food, using mustard instead of mayo, and avoiding fried and processed foods.

You should be drinking eight glasses of water every day if you really want to know how to lose 10 pounds in a week. If you’re a diet soda drinker, then for every one you drink a day, add 2 more glasses of water to your daily total. Water is a natural appetite suppressant and it also aides in digestion by increasing your body’s natural metabolism. Water is my favorite part of my weight loss maintenance routine because it is so simple, easy, and effective.

There are actually some foods that are so low on calories that digesting them burns more calories than the food had to begin with. Any decent diet plan will show you how to lose 10 pounds in a week by identifying these foods and including them in your diet program.

Notice that I didn’t tell you to exercise? Although it is important to include exercise for health reasons, most overweight people are probably getting enough exercise as is. It is what they eat that keeps them from losing weight. So if you are looking to lose a significant amount of weight within a limited time frame, the best way to do this is by changing your diet. However, after reaching your initial goal, it is important to incorporate exercise in order to tone up and stay healthy.

Dani Holman
http://www.articlesbase.com/nutrition-articles/how-to-lose-10-pounds-in-a-weektips-to-help-you-lose-weight-fast-in-one-week-691106.html