Looking to lose weight quickly without making a lot of changes in your lifestyle? Here are a few easy changes to help you lose 21 pounds fast. Switch one fat loaded item in your menu for a nonfat item. For example instead of whole milk use skim milk. Instead of regular salad dressing use nonfat, instead of full fat ice cream use nonfat ice milk. This one change can knock 200 calories off your diet each day. That could mean a weight loss of 21 pounds over a year’s time.

If you do the exchange in foods that have lots of flavor you probably won’t even notice the switch. For example make dips with nonfat yogurt instead of full fat sour cream. a Quick and easy dip is one cup of nonfat yogurt with your choice of dried herbs. Try dill, garlic powder, pepper with a squeeze of lemon juice. For a south of the border treat, add cilantro, cumin, lime juice, chopped tomatoes, and hot peppers, hot pepper sauce, or cayenne pepper.

Instead of butter on your bagel use plain jelly or jam. If you prefer cream cheese on your bagel use the whipped version. Nonfat cream cheese doesn’t have the same flavor, or texture, as full fat. Add flavor with a few raisins, dried cranberries, or banana slices. If you prefer savory flavors, add sliced almonds, a sprinkling of cayenne pepper, or sliced scallions (green onions), add a splash of lemon juice and you won’t miss the fat. When rushed for time make up a batch of flavored nonfat cream cheese ahead of time.

Most salad dressings are made with a two to one ratio of oil to vinegar. Dilute bottled salad dressing with 1/3 extra vinegar, or try orange or grapefruit juice. If you make salad dressings at home, change the ratio to 1/3 oil, 1/3 fruit juice, and 1/3 vinegar.

Extend mayonnaise and add flavor perks by mixing in lemon juice, tarragon vinegar, or balsamic vinegar. For salad dressings use a ration of 1/2 mayonnaise to one half juice of vinegar. This works as sandwich spread as well.

Instead of sour cream on your baked potato use nonfat cottage cheese. Mix one teaspoon dried onions, black pepper, a few shakes of garlic salt or powder, with 1 cup of nonfat cottage cheese. Let set for 30 minutes in the fridge to soften the dried onions. Whip in the blender. Another version that takes a bit more time is to whip the cottage in the blender first, then add 2 tablespoons chopped scallions, a tablespoon of fresh chopped parsley, and freshly ground pepper.

Practice the fat switch method and you’ll lose weight fast.

Free report “Tips to Lose Weight Fast” http://www.loseweightfast-burnfat.com Dee Power is the author of several nonfiction books. Her blog, http://www.deesdeliciousdinners.com has lots of healthy dinner recipes. Her dogs, Rose and Kate, http://www.roseandkate.com, dogs rule her house.

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You are trying to watch what you eat, count your calories, or cut back on portion sizes in order to lose the flab and look your absolute best. This is a great thing, but what if you could actually consume particular foods that encourage your body to burn fat? What if there were actually fat fighting foods that helped make you skinny no matter how much of them you consumed?

That may seem like a dream come true, but there are actually some foods which encourage fat burning inside the body and naturally encourage a thin, healthy figure. Seven of those foods are listed below. Add these foods into your shopping cart this week and use them to keep your stomach full, your mind satisfied, and your thighs a bit smaller.

Apples

There has been a lot of controversy about whether apples actually require more calories to break down and process than they actually contain, which has led to the term “negative calorie food.” Whether that is always true or not, it is clear that apples are very low calorie and take your body a longer period of time to break down for energy. This means they keep your stomach satisfied for longer periods of time and can decrease hunger.

They also contain tons of fiber which is great for your body!

Caffeinated Coffee

The natural caffeine in coffee will boost your metabolism and increase calorie burn by at least 10%. You don’t need to go overboard and give yourself the jitters all day to get this benefit. Just enjoy two or three cups over the course of the day and you will naturally stimulate fat burning.

Citrus Fruits

Citrus fruits such as grapefruit contain natural acids that can actually prevent some fat from being absorbed by the body. This of course requires you to consume grapefruit and other citrus fruits on a routine basis, but they are great fat fighting tools.

Fish

Fatty fish contain natural omega 3 fatty oils which are great for increasing metabolism and fat burn. When eaten in the right quantities on a consistent basis, fatty fish such as salmon can actually improve your overall health, decrease cholesterol, and give you a ton of energy.

Green Leafy Vegetables

Green leafy vegetables are excellent fat fighters because they are extremely low in calories, packed with nutrients and vitamins, and fill your stomach with healthy bulk. When you fill up on lettuce and other varieties of leafy greens you will keep your stomach full and satisfied without taking in a lot of calories. This can drastically reduce the amount of food you eat over the course of the day and lead to higher percentages of fat loss.

Hot Peppers & Mustard

When you consume spicy, hot peppers or very spicy mustards you will force your body to expend more energy which naturally increases your metabolism. The higher your metabolism the more fat you will burn.

Nonfat Dairy Products

Drinking skim milk or eating nonfat cheeses and yogurt is an excellent way to provide your body the calcium it needs to maintain your lean muscle mass, bone density, and allow your metabolism to operate at full speed.

Overall, a fat fighting diet will focus on foods which are low in calories, packed with nutrients and vitamins, and which fill up your stomach. These are the foods which will speed up your metabolism so you burn more fat around the clock.

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Are you having a hard time losing the flabby fat on your tummy? There are many men and women all around the world who want to lose weight and be healthy. People that watch their weight know the importance of maintaining a balanced diet. A stable diet helps a person keep in good health and helps to avoid conditions such as hypertension, diabetes and cholesterol.

It is therefore a person’s obligation to maintain a balanced diet in order to live a long and healthy life. Contrary to what most people believe, a balanced diet is not difficult to attain. All you need to do is be aware of the food that destroys fats swiftly. There is no need to purchase diet menus that can cost you a lot of money. As well, you do not need to maintain a personal exercise trainer to keep your body fit. Along with regular exercises that you can do on your own walking, jogging, and stretching – the following food will help you obtain your desired weight and a lifestyle that is healthy and definitely low in fat.

Lean Cuts of Meat

Although they sometimes contain saturated fats that are not good for the heart, proper intake of beef and turkey (1-7% of saturated fats daily) will give your body the right amount of protein it needs for muscle building and for enhancing your immune system. Choice cuts of tuna and salmon, which contains Omega-3 fatty acids that are good for the heart, will provide the body a sufficient amount of protein.

Peppers

Most people are not very aware of the fat-reducing capabilities of peppers. They do not know that eating peppers each day reduces unwanted fats. Cayenne peppers, for example, increase the body’s metabolism by 25% in each meal in which they are added. Habaneros, on the other hand, when added to meals or snacks, can burn up to 1,000 calories. Jalapenos contain the chemical capsaicin that provides enough fuel to the body, which enables a person to do several hours of activities without experiencing a burnt-out feeling.

Whole Grain Cereal

Whole grain cereals contain a good amount of protein and carbohydrates to fuel the body. Whole grain cereal will increase the body’s metabolism while it decreases the insulin level of the body. Excessive insulin, as we know, leads to diabetes.

Oats

Oats are an excellent source of fiber that helps raise the metabolism of the body. Eating oats helps lower your insulin level and will give you more energy and endurance when doing your day-to-day activities.

Tomatoes

Many not only love tomatoes, but they actually help people in maintaining a balanced diet. Tomatoes are very rich in Vitamin C (Ascorbic Acid) that helps a body’s metabolism increase considerably. They also provide the body with enough fluid that helps the kidneys rid of the body’s accumulated fats.

If you want to remain healthy and lose fat, keeping a balanced, diet is not that difficult. With all the food mentioned above that you can incorporate in your diet, you can sustain good eating habits that will make burning the fat a goal that is easy to meet.

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We are a social and habitual species, so it’s natural that we build up patterns of behavior related to socializing. We go out with friends and have our little rituals, such as eating dinner out, having a few drinks, or getting ice cream at the corner shop.

While these calorie-centered rituals have the potential to thwart effective weight loss, socializing does not have to be in conflict with healthy eating habits. You just have to remember to put things in perspective, and take advantage of the techniques you’ve learned so far. Here are three steps toward building positive weight management habits while you enjoy time out with your friends.

Step 1 – Plan Ahead

The first step can be one of the trickiest, because we don’t always know when we’re going to be going out. Some of our most memorable experiences are when we impulsively decide to drive to the next state for a concert or visit an old college roommate. However, none of this means that you can’t plan ahead, it just means you have to do so a bit earlier. Whether you know when you’re next going out or not, sit down and come up with a plan today.

Write out a list of the reasons you started a weight loss regime, and the reasons you’ve stuck it out this long. This will help remind you of what you’ve accomplished and what you’re working toward at the same time. With the goal back in mind, decide how much you’re going to eat. Are you going to stick to your usual portions, or will you splurge just a little? It is ok to splurge as long as it’s a planned, one time event to be shared with your friends, and not something you will give up your diet over.

Do you and your friends have a favorite restaurant or two? The Internet is a marvelous tool to help you keep your goals in mind. Instead of waiting until you’re hungry and at the restaurant, go online and see if they’ve posted their menu. Pick out what you want in advance from one or two of your favorite places ahead of time, while you can make the rational choice that best fits your goals.

Step 2 – Use Your Habits

Once you’re at the restaurant and the food is ordered and brought to the table, you still have techniques you can use to make good on your commitment to following your plan. Cut the food with your non-dominant hand to slow yourself down, and remember to put the fork down between bites. You’ll get to enjoy the food longer, have more opportunities to talk with your friends, and work up to the feeling of being comfortably full.

If the food came in a larger portion than you expected, don’t panic. Simply put the portion that you intended to eat on one side of your plate, and move the excess to the other side, and eat as though nothing is wrong (because that’s true!). Once you finish eating, remember to have a nice cool glass of water and wait twenty minutes to let yourself feel properly full. Politely excuse yourself to get a breath of air outside if you need a moment away from the food, and remember to ask your server for a box so you can put the food aside where you don’t need to look at it.

Step 3 – Enjoy Yourself

Remember that the plan is not to make yourself feel miserable. Instead we’re building habits that make us feel empowered and capable of controlling our diet for our own health and goals. Part of those goals should be the right to be happy and to have fun with our friends.

So the meal has come, you’ve eaten what you intended to and put aside the extra. Congratulate yourself! You took a situation that might have held you up before and made it work for you. Not only did you stick to your plan and use the habits you’ve been cultivating, you had a good time out with your friends, and that’s definitely worth the effort of a little extra planning.

After all, it’s impractical to think we can simply avoid eating out entirely. A bit of variety helps build good habits, because then we don’t get bored or frustrated that we’ve swapped one boring routine for another one. Socializing helps us feel happy and satisfied, and if we make that part of our goals instead of trying to separate the two, we gain so much more satisfaction from everything we’ve accomplished.

So eating out today doesn’t mean we have to feel guilty or somehow punish ourselves tomorrow. Everything we do is an opportunity to build those healthy habits and take control of ourselves so we can feel good and be healthy.

Larry Tobin is a co-creator of HabitChanger.com, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program at http://www.habitchanger.com/losingweight.

Water is critical for a healthy body. While you can go for days without eating, it’s not possible to go for more than a few days without drinking water. Drinking water is great for your health whether you’re on a weight loss program or not. Water flushes waste matter and toxins from your body and keeps them from building up. Many people don’t drink as much water we should. Will drinking water help you lose weight? Yes, if combined with a sensible diet and exercise program.

Make drinking water a regular part of your routine. First thing in the morning drink a glass of water. Before each meal have a glass of water.

If you want something to snack on, drink a glass of water. Sometimes the urge to put something in our mouths isn’t hunger but boredom. Don’t waste your day’s calorie allotment because you’re bored instead of hungry. Ice water has the advantage of burning up calories because your body has to bring its internal temperature back up to normal.

Tired of plain water? Add a splash of lemon, lime, or orange juice. Freeze the juice as ice cubes for an extra flavor boost and a bit of color. Add a few cherries, pitted of course, a fresh or frozen strawberry, a few raspberries, or slices of peaches.

Carbonated water is another alternative. Try to stay away from the artificially sweetened drinks, they can cause digestive problems for some people. If you’re addicted to diet soda, try this trick. Mix the soda with carbonated water and serve over lots of ice. In the beginning Just add about 1/4 cup of the carbonated water to the soda. Then increase the amount of water in proportion to the soda. Eventually you’ll be able to wean yourself off the diet soda completely.

Drink a full glass of water before you have a snack and the odds are you won’t eat as much of the snack because the water fills you up.

Freeze diluted fruit juice or fruit purees. Puree a cup of peaches, blackberries, or watermelon, add the juice of one lemon and a cup of water. Freeze for a tasty but low calorie snack.

Keep frozen water bottles in the freezer to grab when you’re on the go. Water expands when it freezes so empty out about an inch of the water before freezing. In the evening fill a pitcher nearly full with ice cubes and then water. Place on the kitchen counter with glasses or on the coffee table. When you’re watching TV the water is visible, which reminds you to drink.

There are lots of ways to increase your consumption of water. Drinking more water can help you lose weight in a number of ways.

Free report “Tips to Lose Weight Fast” http://www.loseweightfast-burnfat.com Dee Power is the author of several nonfiction books. Her blog, http://www.deesdeliciousdinners.com has lots of healthy dinner recipes. Her dogs, Rose and Kate, http://www.roseandkate.com, dogs rule her house.

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In any preventative health care plan, it helps to break it down to some basics to get you started and on the right track. Let’s take a look at this list of top 10 tips to get fit quick.

1. Have a Positive Attitude & Start to Think Fit!
Be Patient – This will take some time. Embrace and enjoy the process. Be Persistent – Stick with it! It takes about 21 days to develop new habit

2. Try Cardio in the AM & Weight Lifting/Sport in the PM (3-5 days/week): Do Cardio on empty stomach 1-2 hours after your last meal (Walk to Lose Weight).
For best Weight Loss Burn, wait 1 hour after workout before having meal

3. Eat 4-6 meals/day: 1st meal – Think of it as Warming up Your Furnace – Keep it fairly light and warm
Portion Sizes – Use Fist (Carb), Fist (Protein), & Thumb (Fat) as guide. Balance of Low – Fat Protein, Good Carb, Healthy Fat.

4. In between meals – 1-2 glasses water (plain – cut lemon or lime to taste): Try to avoid drinking large quantities of liquid with your meal. Allow your digestive system to break down the food naturally . . . then drink.

5. Stick to Fruit in the AM, Switch to Veggies in the PM: This has to do with the sugars in the Fruit.

6. No Carbs or very limited Carbs after 6-7pm: This of course depends on your schedule but the point is to not consume carbs about 3-4 hours before you go to bed.
A late night snack can be some Protein, Fat – Nuts, Chix, Fish.

7. Incorporate Variety in Your Routine – Fun, Friendship, Community

8. Read Labels and note the Serving Size, Calories from Carbs (note Sugars), Protein, Fat and Salt: No need to obsess but just create an awareness.

9. Watch what you take in for Liquids: Caffeine and Coffee Drinks – Again, watch the fruity drinks and sugar! Alcohol – In moderation and watch the mixers. I’m a big fan of red wine. Soda, Sports Drinks – These can be very, very high in Sugar and Caffeine

10. 1 Day Complete Rest, Recovery, Reward – Your body (and mind) need time to Rest and Rebuild. Reward yourself with a favorite food, drink, activity – You deserve it!

That’s it! Pretty straightforward. Simple but not easy. You might print this page out and paste it on your fridge for easy reference. Enjoy!

Visit http://www.balanceact.com to sign up to get your Free Top 10 Tips on Fitness For Life and find more resources on tips to get fit quick. You may also contact Kass directly in Oahu, Hawaii at 415-350-7500.

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