Asian diet

In general, the Asian diet is not measured and does not include exact portion sizes, but rather guidelines for what should be eaten daily, weekly, and monthly. Rather than prohibitions and prescriptions, the Asian diet suggests balance. The typical daily calorie content is approximately 1200 to 1400.
Suggested daily foods include:

• Grains and Breads: Grains form the basis of the Asian diet. Rice is the predominant grain and is eaten daily. Other grains include noodles, corn, millet, and bread. Also included in this category are potatoes and cereals.
• Vegetables: Many fresh vegetables are eaten daily and in large quantities. There are many vegetables to be enjoyed following the Asian diet such as carrots, cabbage, green leafy vegetables, onions, sprouts, and many others. Vegetables provide necessary daily vitamins and fiber.
• Fruit: Many fruits are used as flavoring, ingredients, deserts, and enjoyed raw. Eating a variety of fruits insures proper vitamin and minerals in the diet.
• Nuts and Legumes: In the Asian diet, nuts and legumes or beans provide the primary source of protein. Soy beans in many forms such as tofu, soy milk, and soy flour are used almost daily. Nuts and seeds also play a vital role in the diet providing necessary protein and minerals. Tofu, nuts, seeds and beans are used in soups, salads, main dishes and even deserts.
• Vegetable Oils: Essential fats come from the vegetable oils used in cooking. Some of the oils used are high is saturated fat and are a very small part of the Asian diet used primarily for cooking.
• Optional Daily Foods: Daily products that could be consumed daily are dairy products and fish. Dairy products are not a part of most Asian diets. If dairy is included on a daily diet it should be low fat and eaten in moderation.

Fish is a staple in many Asian diets and eaten very little in others. Geography has historically determined whether or not fish is in the diet. Fish is a very healthy food linked with the prevention of chronic diseases such as heart disease and cancer.
Suggested weekly foods include:

• Sweets: Sweets are eaten rarely in the Asian diet as a treat. They are high in sugar and usually high in fat. Fruit is an excellent substitute for high fat and high sugar deserts.
• Poultry and Eggs: Eggs, chicken , and turkey are used weekly as ingredients to main dishes.

Suggested monthly foods include:

• Red Meat: Meat is eaten very sparingly in the Asian diet. It may be eaten a few times a monthly or more frequently if in small servings.

Diana My Tran in her book, The Asian Diet, provides 18 days of menus. Her interpretation of the Asian diet is influenced by her Vietnamese heritage, but it incorporates recipes and flavors from many other Asian cuisines. Her diet plan encourages a diet rich in fruits and vegetables. Grains such as rice and cereal are eaten daily and at most meals. Meat is offered in the daily recipes, but a vegetarian option is also included. Her plan recommends an ounce of cereal or rice along with fruit and coffee or tea for breakfast. Lunch options are lighter meals including grain, protein (either meat or tofu dishes), vegetables, and tea. The plan presents one snack a day, usually fruit. Dinner is the largest meal of the day and it includes grain, meat, vegetables and fruit-based desert. Her meal plan provide 1300–1400 calories per day.
Eating the Asian way, according to Tran, involves the benefits of fresh fruits and vegetables and uses vivid flavors and spices to enhance the eating experience. Asian eating uses vegetables, broths, and spices to make the calories filling so that eating few calories is still very satisfying.

Function

Asian diets are influenced by culture, religion, and agriculture. Research has shown that this way of eating is extremely healthful. Low in fat, high in fiber and full of fresh fruits and vegetables, many believe it is the secret to a long and healthy life.
By eating a diet that is predominantly plant-based, the calories are low. The spices and manner of cooking provide the palate with a stimulating eating experience and help the dieter feel satisfied.

Benefits

Antioxidants are a category of vitamins and minerals that help to prevent damage to the body caused by substances called free radicals. Free radicals are the by-products of molecular functions in the body and environmental toxins ingested such as tobacco smoke and radiation. Antioxidants are believed to reduce the negative impact of these free radicals and reduce the risk of certain forms of cancer and heart disease.
Fruits and vegetables also provide fiber. Many studies have shown that adequate amounts of fiber in the diet may reduce the risk of several forms of cancer including colon cancer, the third most prevalent cancer among both men and women in the United States.
The Asian diet limits fat in general and almost completely eliminates saturated fat. A diet high in saturated fat has been shown to cause chronic illnesses such as coronary artery disease, obesity, and cancer. Many researchers believe this is the primary reason such diets are so healthy.

Atkins diet

Dr. Atkins introduced his Diet Revolution in 1972. From the beginning, Dr. Atkins, a cardiologist, said that limiting intake of carbohydrates (sugars and starches) would improve health and aid in weight control. The original premise for developing the diet came about because of Atkins’ frustration with the increasing rates of obesity and chronic diseases such as diabetes.

Description

Throughout the diet, Dr. Atkins recommended drinking at least eight 8-oz. glasses of water each day to avoid dehydration and constipation He also recommended daily intake of nutrients through a good multi-vitamin supplement. Finally, Dr. Atkins mentioned getting plenty of exercise to speed weight loss. The Atkins diet consists of four distinct phases that participants should go through to achieve and maintain weight loss.

Induction

The induction phase is not required, but that doing so jump starts weight loss as dieters cut back significantly on carbohydrate consumption. According to Atkins Advantage notes, the induction phase can make people feel revitalized, since carbohydrates cause blood sugar spikes that lead to fatigue and other symptoms. The diet also claims that the induction phase will help dieters see the benefits of fat-burning and strengthen their immune systems.
This is by far the most restrictive of the four phases, allowing no more than 20 net carbohydrates per day. This equals roughly three cups of salad greens or other non-starchy vegetables. Participants can eat
liberal amounts of protein, including meats, fish, poultry, and eggs, as well as healthy fats. Healthy fats include vegetable and seed oils. High fat condiments such as mayonnaise, sour cream, guacamole, and butter are allowed in virtually unlimited quantities. The Atkins theory is that these high fat foods enhance the flavor of meals, making the Atkins diet easier to maintain. Atkins has reminded dieters that while unlimited quantities of fats and proteins are allowed, the advice is not a license to gorge. Dieters are said to feel hungry for the first 48 hours as their bodies adjust to the abrupt reduction in carbohydrates. Weight loss during the induction phase is said to be significant. The phase is recommended to last at least two weeks.

Ongoing weight loss

The second phase of the Atkins diet moves into ongoing weight loss. It involves slow introduction of foods with carbohydrates that also are considered nutrient dense. Most of the carbohydrate calories come from vegetables. Atkins dieters still eat a higher proportion of proteins and fat, but they gradually add more carbohydrates into the diet. According to Atkins, the purpose of the phase is to continue to burn and dissolve fat while maintaining appetite and craving control. This phase also introduces the dieter.
to a broader range of foods and helps to determine the dieter’s threshold level of carbohydrate consumption. It is the intention of this phase to deliberately slow weight loss.
If weight loss continues, carbohydrate intake is gradually increased each week. In week one, the dieter can add 25 grams of carbohydrates per day. In week two, 30 grams of carbohydrates are allowed. This addition of five grams per week continues until weight loss stalls, then the dieter drops back to the previous gram level. Typical tolerance levels may range anywhere from 30 grams to 90 grams per day. Atkins literature says that the more a dieter exercises, the more carbohydrates he or she can tolerate. The Atkins diet recommends choosing carbohydrates first from vegetables that are low in carbohydrates, then from other sources that are fresh foods high in nutrients and fiber. Examples of low-carbohydrate vegetables are lettuce, raw celery, and cucumbers. Nutrient-rich carbohydrates are green beans, Brazil nuts, avocados, berries, and whole grains.

Pre-maintenance

The Atkins diet considers the third phase a practice for lifetime maintenance of goal weight and “healthy eating habits”. When the goal weight is within five to 10 pounds, the dieter gradually begins to increase carbohydrate intake by 10 grams per week until weight is gained, then drops back to the previous carbohydrate gram level. The purpose is to level weight loss to less than one pound per week. The dieter should continue at this rate until the goal weight is reached, then for one month past that time. The goal is to achieve a level at which weight is neither gained nor lost and to internalize the habits that become part of a permanent lifestyle.
Examples of vegetables that contain about 10 grams of carbohydrates are 3/4 c. of carrots, 1/2 c. of acorn squash, 1 c. of beets, and 1/4 c. of white potatoes. Legumes and fruit are the next preferred food groups for adding 10 grams daily. One-half apple contains 10 grams of carbohydrates, as does 1/3 c. of kidney beans.

Lifetime maintenance

This final phase of the Atkins diet occurs when a dieter reaches goal weight. Although an adult may be able to consume from 90 to 120 grams of carbohydrates a day, depending on age, gender, and activity level, maintaining goal weight is more likely if carbohydrate intake remains at the level discovered in pre-maintenance. The key, according to Atkins, is never letting weight vary by more than three to five pounds before making corrections.

Function

From the beginning, Dr. Atkins said that the traditional approach to weight loss of counting calories and cutting fat must not be working. He blamed carbohydrates for adding to the expanding waistlines and declining health of Americans. Through several updates of the Atkins diet, the same basic premise held with minor revisions. The function of the diet is to enjoy eating while severely limiting carbohydrates. Atkins Advantage mostly makes a distinction between trans fats and other fats. A more clear distinction also is made in the later version between carbohydrates in general and sugar in particular. All along, Atkins has emphasized that a focus on protein builds energy, repairs muscles and bones, and boosts the metabolism.

Benefits

Some dieters have had at least initial success with the diet and have found the liberal rules regarding protein and fats more tasteful and filling than other diets, Advice from the Atkins plan concerning behavioral changes can be helpful, such as shopping the perimeter of the grocery store, where the unprocessed foods are located. In recent years, the program has attempted to modify some of its advice to more closely fit traditional advice from registered dieticians. For example, more clearly defining the types of fats to emphasize in the diet may help avoid mistakes by some who follow the diet to overeat unhealthy fats and increase risk for heart disease. However, experts have said that the diet still contradicts mainstream views concerning health promotion and disease prevention.

Acne diet

Integrating the results of many studies, dermatologists and nutritionists have developed a list of foods to avoid and beneficial vitamins and minerals to consume. The following acne diet has been proposed to help prevent acne breakouts:

• Eat 20 to 30 grams of fiber every day–Fiber helps keep the colon clean and may remove toxins from the body before they reach the skin.
• Eat a low fat diet–The cultures whose natural diet was low in fat, had less acne, and high fat consumption may elevate hormone levels in the body that cause blemishes on the skin.
• Avoid peanut products–Peanut products were found to cause acne flare ups in a study of 500 adolescents.
• Avoid fried foods—Fried foods were found to caused break outs.
• Limit salt intake especially table salt or iodized salt– Many people with acne have elevated levels of iodine, found in table salt, in their blood stream during acne flare ups.
• Avoid highly salty sacks such as chips, lunch meats, canned foods, and salted popcorn–These foods are high in salt and, in some cases, fat
• Avoid dairy products such as milk, cheese and ice cream
• Avoid highly processed carbohydrates such as sodas, candy, and baked goods–High carbohydrate foods raise the level of insulin in the blood and elevated insulevel may raise the levels of acne–causing hormones in the body.
• In addition to following the acne diet suggestions, taking the following supplements are proposed to also help prevent acne:
  
  • Vitamin A (may be toxic consult your doctor first)
  • Vitamin E
  • Vitamin B₆
  • Selenium
  • Zinc
  • Omega-3 Fatty Acid
  • Chromium

  Function

  Opinions vary in the medical community as to whether or not diet plays a significant role in acne. Some common misconceptions about the connection between food and acne breakouts have been disproved. For example, according to several studies, chocolate does not cause acne.. Acne is caused when glands in the skin called sebaceous glands begin to form sticky oil called sebum. These glands are stimulated by hormones that become active at puberty which is why acne occurs most often in adolescence when these hormones are produced in abundance. The oils formed by the sebaceous glands hold dead skin cells preventing them form being sloughed off. As these cells die, they create the perfect environment for bacteria to grow. When these bacteria called Acne Vulgaris become too plentiful, they will attempt to erupt from the skin causing a pimple. Sometimes, when the bacteria grow, the body sends white blood cells to fight the infection. This natural reaction can cause painful, large cysts to form in the deeper layers of skin. Chocolate may not cause acne, but the fat and sugar that usually accompanies chocolate may.
  Eliminating certain foods from the diet and increasing the amount of specific vitamins and minerals may help reduce the amount of sebum produced and prevent acne breakouts. However, the interaction between diet and acne is not a simple cause and effect relationship. If an oily food is eaten, the oil does not travel to the skin or cause it to be oily, but high levels of fat in the blood may effect the production of hormones such as testosterone. Higher levels of hormones may cause acne to worsen.
  Many high carbohydrate foods are believed to worsen acne. Researchers have discovered that high carbohydrate foods increase the levels of insulin in the blood. High levels of insulin can raise hormone levels in the blood.
  Researchers recognize that not all carbohydrates are bad. Some carbohydrates digest more slowly than others, causing a gradual rise in blood sugar after eating. Researchers have developed a glycemic index to rank carbohydrates and other foods according to the effect they have on blood sugar.
  Foods that have a high glycemic index rating include: white bread, white rice, white potatoes depending on how they are cooked, beer, corn products and some products containing refined sugars. Foods with moderate glycemic index ratings include: whole grain breads and pastas, brown rice, sweet potatoes, green peas, many fruits (especially when eaten alone) and yogurt. Many of these foods are on the list of foods to avoid in the acne diet.
  Low glycemic index or no GI foods include: rye grain, nuts, legumes such as black beans and lentils, green vegetables, apricots, and cherries. These foods may be enjoyed an may not worsen acne.
  Foods that are high in fiber tend to have lower glycemic index numbers, because fiber takes longer to digest. Studies have shown that the presence of other foods such as fats like olive oil, can also slow digestion and keep blood sugar from rising too quickly. The glycemic index can be used along with the acne diet, to help choose which carbohydrates can be eaten with the least effect on blood sugar.

  Benefits

  Even if many dermatologists do not believe dietary changes will improve acne, they see little harm in adopting a diet that encourages eating fruits and vegetables and limits processed and high sugar foods.
  Eating foods low on the glycemic index may help prevent other medical conditions such as diabetes, heart disease, and obesity.

  Precautions

  Limiting the amount of dairy products in the diet may limit the amount of calcium consumed, for that reason, a calcium supplement may be needed to insure daily dietary calcium requirements are met. Poor intakes of calcium can be very damaging to one’s health.
  Zinc supplements can cause stomach upset. Authors of acne diet plans recommend no more than 30mg of zinc per day to avoid this.
  Vitamin A is a fat soluble vitamin. That means that excess vitamin A is stored in your body rather than eliminated in your urine. Too much vitamin A can be harmful. Consult a doctor before taking vitamin A supplements.

3-Day Diet

Description

There are many versions of three-day diets circulating, all with the promise of bringing dieters significant weight loss in just three days. There are many variations in what dieters may and may not eat during these three days. One diet even calls for dieters to drink only water for the first day. On the second day dieters may eat fruit, and drink only fruit juice, and on the third day dieters may eat only vegetables, and drink only vegetable juice.
The most common three-day diet, and the one that seems to be the most popular, is a three-day diet with a meal plan that instructs dieters what to eat for breakfast, lunch, and dinner. The specifics of the plan vary, as do what dieters are allowed to drink while on the plan. Some versions allow anything, others specify just water and diet soda in addition to the coffee and tea called for in the meal plan. Many require that dieters drink at least four glasses of water daily. Some allow diet soda to be substituted for the water. A common version of the three-day diet meal plan is:

Day 1

Breakfast: black tea or coffee, 1/2 a grapefruit, 1 piece of toast with 1 Tablespoon of peanut butter. Some version specify 1/3 of a grapefruit, some call for artificial sweetener to be added to the coffee, some allow grapefruit juice to be substituted for the grapefruit.
Lunch: 1/2 cup tuna, 1 piece dry toast, black coffee or tea. Some versions call for tuna in water, some call for artificial sweetener with the coffee or tea.
Dinner: 3 ounces lean meat, 1 cup green beans, 1 cup carrots, 1 apple, 1 cup vanilla ice cream. Some versions specify a low fat ice cream, other do not. Some versions call for 1 cup of beets instead of carrots.

Day 2

Breakfast: 1 egg, 1 slice dry toast, 1/2 banana, black coffee or tea. Some versions require artificial sweetened in the coffee or tea. It is not generally specified how the dieter should prepare the egg. Some versions call for a whole banana.
Lunch: 1 cup cottage cheese and six crackers. Some versions allow dieters to choose between 1 cup of cottage cheese and 1 cup of tuna. Some require six crackers, some allow eight. Most versions call for Saltine brand crackers.
Dinner: two hot dogs, 1 cup broccoli, 1/2 cup carrots, 1/2 banana, 1/2 cup vanilla ice cream. Some versions specify beef franks. Some call for 1 cup of cabbage instead of 1 cup of broccoli. Some versions require low fat ice cream.

Day 3

Breakfast: one apple, 1 ounce cheddar cheese, five Saltine brand crackers, black tea or coffee. Some versions allow or require artificial sweetener.
Lunch: one hard-boiled egg, one slice dry toast. Some versions allow black coffee or tea (with or without artificial sweetener) with this meal, others do not.
Dinner: 1 cup tuna, 1 cup carrots, 1 cup cauliflower, 1 cup melon, and 1/2 cup vanilla ice cream. Some versions call for 1/2 a cantaloupe instead of 1 cup of melon. Some versions require low fat ice cream.
There are other versions of the above three-day diet, with some specifying even more alternatives for the dieter, including an orange instead of grapefruit, cottage cheese instead of tuna, and various vegetable substitutions. Most versions tell dieters to use lemon, salt and pepper, mustard, vinegar, herbs, soy sauce, ketchup, Worcestershire sauce, and other seasonings to add flavoring to food during the diet, but nothing containing fat, such as butter. Most versions of the diet are very specific in saying that dieters have to follow the rules exactly to see the promised weight loss.

HOW TO LOSE WEIGHT FAST

Do you want to know how to lose weight fast?

Most of us have faced at least once with this problem of losing weight. Of course, we wanted to do this by using  the most easy and quick methods.  They sound so fabulous, and because we want it so badly, we get to believe in miracle pills and short term diets that promise to help us to lose weight fast and have the look of our dreams in record time. These methods of weight loss might provide quick satisfaction, but it will only be for a short period of time, because on a long term side effects will do nothing but slow down our metabolism and make it feel weak.
What I am trying to say here is that you can lose weight fast, but it is very important the way you choose to do this, and how you start it. First you have to accept the situation you’re in and how you gained your weight, without judging yourself too much! It is what it is, we are human after all, we can’t turn back time, so from now on we will take the most effective measures that will change our lifestyle on a  long term or even forever – if we really want this.

Once you’ve managed to do that, the rest becomes increasingly easy! There are only a few basic rules that you should respect and that will help you lose weight fast from the first days. Here they are listed, the most important ones that should become a routine in your life:

How to lose weight fast

1

Drink plenty of water
This is no secret, you hear this everywhere, you should drink at least 2 liters of water a day! Well, there is a reason why I put this principle in the first place! Water is vital, it detoxifies your body and contributes to the metabolisms’ burnings. My advice is to drink plenty of water if you can, even three or four liters a day (you can also drink tea or lemonade sweetened with honey). Always have a bottle of water next to you, it will be much easier. Don’t wait until you feel thirsty in order to drink water because then the body is already dehydrated and it’s too late. The water will often help you realize that you were actually thirsty, not hungry!

2

Breakfast
It is very important what type of food your give your body for the first time that day! It is true that breakfast should be rich but do not overdo it, because if you eat a lot in the morning, you will eat much all day long! It’s recommended that the first morning snack should consist in fruits such as apples, grapes, oranges, kiwi, mango, pineapple, nectarines – avoid bananas. Fruits not only do great for detoxification, but they also offer vital vitamins to the body and helps you to lose weight faster. So, try to eat some fruit during the morning, about 1-2 hours prior to breakfast.

3

Eat moderate!
In the beginning, it will be pretty difficult to give away totally of your old diet that you were used to, so I won’t even ask you to do that. Do not restrict yourself from anything, except for the amount of food that you eat. First you have to get used with eating less and more moderate. Be honest with yourself and listen to your stomach! Eat slowly and enjoy the food, you’ll know when to stop, even if you have not emptied your plate! Do not be driven by appetite; appetite is only in our brains and is the biggest enemy against weight loss. Conclusion: satisfy your appetite, but be moderate! If you listen to your body, you will eventually feel that  the quantity of food you ate (smaller than you were used to)  will be more than enough! Give your body what he needs, not what your appetite tells you to!

4

Be more active!
To lose weight fast, the change in your diet lifestyle has to be combined with an active life, by practicing! It is very important not only to lose weight, but also to increase body resistance, it will become healthier, and  help increase your immunity. What is the golden rule to help you be able to do regular exercise without giving up after only couple of weeks? Well, to do sport on a moderate rhythm, enough to feel that you worked your body and just a little more! So you could do it constantly without thinking with horror about the gym class you must attend today, or fitness, aerobics, etc. Do not push yourself too much because you will not be able to keep up with it for long it and soon you’ll quit! Start moderate and if you are honest with yourself you will feel when your body is able to handle more effort and thus you will know that it’s time to increase the difficulty of the exercise. The most efficient activity that will help you lose weight fast is running! It uses many muscles of your body and helps increase resistance. There is no problem if you can not run too much and you get tired easily! Just run as much as you can, then make a break while you are still walking until breathing returns to normal, then start running again and so on!

5

Find your hobby
Most of us get fat because we find a great pleasure in eating! Well, here it’s the time where a hobby should interfere! Whether it’s arts or just walking your dog, think about what you like doing and dedicate your time on doing that! Therefore you will spend your time in a pleasant way, and think less about …food! Sometimes we eat because we get bored and have nothing else to do, or we are stressed, anxious, etc. Don’t harm yourself like that! Isolate yourself from these thoughts by retiring into your hobby!

Once you make these small changes you will enjoy the feeling of not only having less weight but also a healthier body and mind! You won’t regret it, just be honest to yourself and have faith! Anything is possible if you really want! It’s all about willing!

Weight loss effects of water

The apparent weight loss effects of water are still a subject for further research, but there is some evidence that suggests that drinking water can be associated with appetite reduction (for middle-aged and older people),consuming fewer calories,burning slightly more calories,and eating more fruits and vegetables. Increased water consumption, or replacement of energy-containing beverages with energy-free beverages,^[ or consumption of water-rich foods such as fruits and vegetables with a lower energy density,may help in weight management. Popular advice to children regarding water consumption is often inaccurate.
This evidence has been used by some of the scientists who worked on this research, and by others, to bolster suggestions that people who are trying to lose weight can benefit from augmenting – but not replacing – their dietary programs by drinking water, either before meals or at any time. Such advice had previously been given by dieticians even before the most recent research was published.
In the case of appetite reduction, the apparent effect has been reproduced in a published studyin adults aged 55–75, half of whom were instructed to drink 500ml of water before every meal, while following a low-calorie diet. This behaviour led to the water-drinking cohort losing weight faster over a 12 week period. On average, the water-drinking cohort also continued to lose weight - although at a slower rate - over the following 12 month period, even though they had ceased their low-calorie diets. The study authors attribute this to the fact that those participants continued to drink water before meals.
Drinking water prior to each meal may help in Appetite Suppression. Some also claim that drinking cold water aids in calorie burn as the body has to work to heat the cold water in the body and hence burning calories

12 WAYS TO LOSE WEIGHT

1. Exercise Daily. By exercising daily you increase your metabolism, you keep your heart healthy and you increase your chances of reducing your weight.
2. Eat in smaller plates. Several studies show that the amount of food you eat depends on the size of your plates. The bigger the plate the more food you will eat. There is a psychological connection between the size of the plate and the amount of food you eat regardless of how hungry you are.
3. Make smart food choices. Reducing your food servings will help you lose weight but being selective on the foods you eat will help you lose weight faster.
4. Sleep at least 7 hours per day. Research indicates that people who sleep less than 7 hours per day tend to accumulate more weight than people who sleep normally. There is a scientific logic behind this and has to do with hormones released during sleep.
5. Remove the skin from chicken. By removing the skin from chicken you can save up to 100 calories per normal piece.
6. Do not forget your favorite foods. Many people tend to completely abandon their favorite foods from their diet especially when the foods carry a lot of calories. This is not recommended because eventually you will give up and eat those foods in larger quantities. You better keep them in your diet and have them as a ‘reward’ for achieving your weight loss goals.
7. Throw away junk food from your kitchen and fridge. They say that ‘Prevention is always the best cure’, and this is true for weight loss as well. Instead of being tempted you better save yourself from the trouble and remove any junk food, sweets, full fat foods and drinks from your kitchen and fridge. Instead replace those foods with fresh fruits and vegetables.
8. Substitute full fat with low fat. Milk is essential for the body because of the vitamins and minerals it contains but this does not mean that you need to drink full fat milk. Instead switch to low-fat milk and save tens of calories per day. If you do some simple calculations of the calories you can save per day you will realize that this is very important if you want to lose weight. You can also do the same with sugar soft drinks and diet soft drinks.
9. Walking is one of the easiest ways to lose weight. Do not be afraid to walk. Every time you get a chance to walk see this as an opportunity to shed a few pounds.  Try to find ways to walk as much as you can. You can cleverly park your car away from your office so that you get a chance to walk from and to your work on a daily basis. While at work ignore the elevators and do some cardio exercises by using the stairs.
10. Do not take cream with your coffee. Many people follow a diet to lose weight but they drink their coffee sweet with milk and cream. This literally can destroy your efforts especially when you drink 5-6 coffee drinks per day. Instead try to get used to black coffee with no sugar. Once you get into the habit of drinking black coffee you will also realize that it tastes better.
11. Fiber is your weight loss friend. Fiber is very important in your weight loss diet for many reasons. First it can keep you full for longer periods, second it cleans your insides and last but not least it can boost your metabolism which means faster weight loss.
12. Water is vital for weight loss success. Do not underestimate the power of water in losing weight. Water has 0 calories, it can give you a feeling of fullness thus you will eat less, it helps you flush toxins from your skin and body and keeps your body organs hydrated and in good condition. 6-8 glasses of water per day are enough for the average person. Start and end your day with a glass of fresh cold water and do not forget that our body is 75% water and we need to continuously re-fill our reserves.