Do you want to lose weight fast?

Do you not want to make sacrifices!

Just follow these simple guidelines to lose weight fast, whether it’s your first 10 pounds or last 10 pounds. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You don’t need to estimate calories. Just write down everything you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. At least halve your intake of all pure or added fats. This means using half as much butter, spread,  mayonnaise, sauce and half the oil in the frypan EVERY time.

3. Limit treats containing sugar to a maximum of three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat at most, 3 times a week but not every day.

5. Have at least 3 dinners every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in ALL your milk products. If you are drinking whole milk, reduce to 2% then 1% fat. Choose low fat cheese and yogurt. When you buy yogurt, make sure to check that it doesn’t contain sugar.

7. Include at least two servings of vegetables at lunch and dinner and have at least two servings of fresh fruit EVERY day.

8. Drink water instead of sodas, fruit juices, milky drinks or alcohol. Avoid diet sodas as the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Eat slowly. Take your time between each mouthful as the body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

10. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion. Choose foods that you can chew as this will increase your fiber intake, and the act of chewing will make you feel more satisfied. This means eating fresh fruit instead of drinking juice.

11. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating.