Here are a few secrets to help you lose weight. They apply to all age groups, all sexes and can be practiced at will, without having to sacrifices tasty, delicious meals and snacks.

Step number one is to keep an account of everything you eat and drink. No guesswork allowed for calorie consumption. Just jot down all the foods you eat and fluids you drink to keep track of your caloric intake. Reduce you consumption of fat by at least fifty percent.

Use half your usual amount of butter or margarine on toast, half of your sandwich dressing or no sandwich dressing.  Prepared your meals at home to control what is included.

Reduce your intake of sugar by limiting the consumption of sugary desserts to just twice a week. Protein rich foods like fish, chicken, cheese, and eggs should form a part of your daily diet.  Substitute snacks with nuts and yogurt. At least once a week avoid eating meat in any form. Increase your overall intake of beans, green leafy vegetables and whole grains.

Switch to skim milk. If you are used to whole milk, gradually reduce the fat content until you reach a fat-free milk level.  Replace sodas and canned juices with water; add a few drops of lemon juice for extra zing. Have seasonal fruit every day. It’s a good option for snacks in-between meals.

Develop a taste for vegetables, whether cooked or raw in the form of salads. Have at least four servings of vegetables in two meals a day. Make it a point to eat at the table and switch off the TV before eating your meals.

Keep fat, rich, and sugary snacks locked away while watching TV.  Leave multi-tasking for other areas of life. While on the table concentrate on your food; relish what you are eating by properly chewing it.

Choose to chew calories rather than drinking them.  Realize that fruit juices are fruits without the fiber and healthier content. Sodas are loaded with sugar, coloring and preservatives, not calories. The exception to this is milk which offers healthier calories.

While planning out the day you should also plan out your meals and snacks, so that you know what to look forward to. Hurriedly deciding a menu is liable to lead to the consumption of more calories and less fulfillment.