Simple changes for your lifestyle will help you shed weight and maintain it.

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Simple changes for your lifestyle will help you shed weight and maintain it.
Sure, you are able to lose weight fast. There are many fad diet plans that actually work to reduce weight rapidly -- while allowing you feeling hungry and deprived. But what good is slimming down simply to regain it? To help keep pounds off permanently, it's best to shed weight slowly. And several experts say that you can do that without taking a "diet." Instead, the secret is making simple tweaks for your lifestyle.

One pound of fat -- is equivalent to 3,500 calories. You can lose about a pound a week, by shaving 500 calories a day through dietary and exercise modifications. Shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year if you only need to maintain your current weight.

Adopt a number of of those simple, painless techniques to help shed weight without taking a "diet":

1.- Eat Breakfast Each Day. One habit that's present with many individuals who have dropped excess weight and kept them back is eating breakfast each day. They usually end up eating more throughout the day, says Elizabeth MS, Ward and RD author of The Pocket Idiot's Guide to the New Food Pyramids, though "Many people think skipping breakfast is a great way to cut calories. "Research has shown individuals who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether in school or perhaps in the boardroom." Consider using a bowl of whole-grain cereal topped with fruit and low-fat dairy for any nutritious and quick begin to your entire day.

2.- Close your kitchen during the night. Establish a period when you are going to give up eating so that you won't give into the late-night munchies or mindless snacking while watching tv. If you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee,RD and MPH, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers, "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt.

3.- Choose Liquid Calories Wisely. Don't reduce hunger like solid foods do, though sweetened drinks pile on the calories. Suit your thirst with water, sparkling water with citrus, skim or low-fat milk, or small servings of 100% juice. If you get hungry between meals, try a glass of low and nutritious-calorie vegetable juice to hold you over. Be cautious of alcohol calories, which accumulate quickly. Limiting alcohol to the weekends can be a huge calorie saver if you tend to drink a glass or two of wine or a cocktail on most days.

4.- Eat More Produce. Eating plenty of low-calorie, high-volume vegetables and fruit crowds out other foods which are higher in fat and calories. Move the meat off the middle of your pile and plate around the vegetables. Or try starting lunch or dinner having a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author from the Volumetrics Diet Plan. The United states government's 2005 Dietary Guidelines claim that adults get 7-13 servings of produce daily. Ward says that's not necessarily so hard: "Stock your kitchen area with lots of vegetables and fruits and also at every snack and meal, incorporate a few servings," she says. If you fill up on super-nutritious produce, you won't be reaching for the cookie jar., "Your diet will be enriched with minerals, vitamins, phytonutrients and fiber and"