The most effective and easy ways to loss weight

Set realistic goals

Ideal body weight a dietitian or health care provider to talk. It allows you to move the  body type has a real purpose. Initial success should be measured by changes in behavior and diet not only lose weight. And that gradual weight loss and healthy eating habits in the long term should depend on or 500 fewer calories consumed and calories lead to weight loss of 1 to 2 and a half pounds in weight loss Week. If you have lost more than 15 to 20 pounds, and suffers from health problems or take medication regularly Basis, before starting a weight loss program, consult your health professional. It's good to be brief,
Measurable and realistic.
Eat your breakfast 
Studies have found that people who successfully lost weight and a low calorie, low fat foods do their breakfast. Energy leads to the importance of eating more calories will be Imbalances. Slight increase in calories more likely Skipping breakfast and lunch with food for the day. Permanently change your eating habits to think about in terms of weight loss. Minor changes can make a big difference in their food. These changes in skim milk or whole milk with alternatives, including  just enough time to eat breakfast in the morning.

Eat fiber!
Weight loss requires a reduction in calories. There are several ways without hunger and too much fiber foods can help you feel full with fewer calories. New and improved food consumption pyramid (www.mypyramid.gov) A variety of healthy foods to choose from. Bright colors (red, yellow, including,
Green and orange) vegetables, fruits and grains (especially whole grains). Naturally rich in fiber foods to choose from legumes, fruits, and vegetables (such as beans and lentils) and whole grains as is just. Will ensure that food is
Whole grains, check the list of ingredients on food labels. The first element of the wheat, is whole grain, Or oats. Fibre-rich foods such as some types of cancer is associated with lower risk.
Use food labels
Nutrition Facts on food labels on all processed foods than can be found in the back. Use of food labels determine the number of calories you are eating and where they are coming. Remember to look serving size is recommended when estimating total calories. Like nuts, chips, and as the recession Foods, Microsoft's very large compared to most other goods calories per serving.Such as pasta and canned soft drinks, some items appear 2 to 3 servings, which means using the entire package will add two or three times calories per meal. Blood, fat, saturated fat, unsaturated fat, high cholesterol levels, or increased sodium .Thus, heart disease, diabetes and cancer as the risk of chronic diseases. Food is a food label we should take care to include in your diet. The iron, calcium, vitamins and dietary fiber are included. Talk to your dietitian
To find out the calories should come from the food groups.
Avoid Soft drinks and sweets
Beverages and foods containing added sugar intake low.Beverages high in added sugar, are often high in calories and offer little nutritional value. For a list of the Chinese diet rich in sugar added, or the first
2 items in the list of ingredients. This non-diet soft drinks, fruit drinks, candy, cake and include cookies. It also includes sweet beverages such as Gatorade
and sweet tea. Mixed drinks are favorite coffee shop with calories and fat as often packed with sugar. Alcoholic beverages are very high in calories. If you drink wine, in moderation (in more than one drink per day for drinking
Women and men for more than two drinks per day). 12 thousand ounces. Approximately 150 calories of regular beer, 5 ounces of it.About 100 calories and 1.5-ounce glass of wine. 80 proof distilled spirits about 100 calories is.
Maintain food diaries
Food diary to keep your weight loss plan can be very useful. The study followed more than 2000 Diet and weight loss in the most important factor found in a magazine. In addition,Registration number of pounds lost was directly related with the number of days. A food diary can also provide
And feelings of self-awareness, and excessive eating behavior is a lot of horse identification. Items to be included in Part of their agenda on the size, calories, calories from fat before and after meals, and time of their feelings.
Any physical activity participation is also a good idea.
You still on the agenda this time to reflect and understand why you should eat everything between meals. Daily food is not too difficult to maintain. There are many sites that allow for information about your diet for a collection and allows you to see.You also magazines, prints and food can take note that tracking your diet. Maintaining magazine dietitian helps to assess the diet.
Eat regularly
Skip meals and often with high calorie foods can lead to cravings.Leave the food especially most of those calories to eat than regular price. Every 3-5 hours to eat,Eating three meals (2-3 snacks per day) a day with snack between.Establishment of a food with you so you can sit for breakfast, lunch and dinner that day. Cooking and cooling in moderate portions of foods can most in the days of cooking the food supply is not. Shopping list and plan nutritious snacks - high, cereal fiber, nuts, and whole grains and fresh fruits. Eat regularly and keep your body and mind active by days and even help you lose weight without hunger.
Exercise regularly
A healthy diet is as effective as twice daily with a moderate exercise plan. To
Exercise helps to reduce weight, you at least five sessions per week for 30 minutes one should strive for.
Recent research has shown that 10 minutes a day three meetings as well as it is in session is 30 minutes.
Try walking with a friend, and intramural sports leagues, including the local gym or classroom. Try to time and explore different activities. Regular exercise also has positive effects on blood cholesterol and blood pressure.