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6 Choose fruit as a snack

7 Become a label-reader.

Eliminate trans fats and saturated fats. Aim for a diet of  40% carbohydrates (whole grains and fruit), 30% lean protein (chicken breasts and turkey) and 30% healthy fats such as olive oil.

8  Replace full-fat food and drinks with reduced-fat alternatives

9 Choose healthy carbs.

Switch to whole grains—wheat bread, brown rice, fruits and vegetables, for example. Eliminate refined carbs such as sugar and white flour. Limit alcohol consumption, which is fairly high in calories.

10 Choose wholegrain foods instead of more refined foods

11 Practice portion control.

A serving of protein should be about the size of your palm, and a serving of carbs is no larger than a fist.

12  Eat smaller serving sizes by using smaller plates and cups

13  Eliminate sugary drinks and fruit juices.

Switch to diet sodas and water. Aim for 8 glasses of water a day.

14 Eat slowly and stop when you are satisfied, not stuffed full

15 Eat fish three times a week.

Deep-water fish that contains omega-3s will protect your heart from disease. Look for wild salmon, mackerel and sardines. You also can get omega-3s from fortified eggs.

16 Eat when you genuinely feel hungry, rather than for emotional or other reasons

17 Carry healthy snacks with you.

Fill small bags with almonds or walnuts, or keep a low-fat yogurt handy to stave off candy  and cookie temptation. Other good choices: apple slices with a spoonful of peanut butter or low-fat string cheese.

18 Swap sweetened drinks such as cordial, soft drink and juice with water

19 Allow yourself a treat.

It’s natural to splurge now and then, just don’t use it as an excuse to binge.

20 Eat your evening meals at a dinner table with the TV turned off.
Dieticians Spell out 20 Surefire Steps to Weight Loss
1- Eat breakfast

2  Know how many calories you need to eat each day.

3 Include vegetables or salad with lunch and dinner

4  Eat 5 or 6 small meals throughout the day.

5 Consume 5 or 6 servings of fruits and vegetables every day.

There is no replacement for these nutritional powerhouses, filled with fiber, vitamins and antioxidants. (Dark-colored fruits and vegetables are best.)
When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.