Cardiovascular disease is a main cause of death. With over 1.5 million people dying from this disease in the U.S. per year, and the condition worsened by the extra weight almost 40 percent of the population carries, it is a condition that must be addressed. Everyone is looking for the best way to loose weight. Actually, both cardiovascular and overweight conditions are easily preventable, as these are usually caused by poor eating habits, weight gain and a lack of exercise.

All it takes is a good diet, a personal best way to loose weight, and you can eliminate all the negative symptoms of being overweight; that of feeling fatigued, stressed and feeling the pain of poor circulation.

These aging issues can be gone – almost instantly. Unfortunately, for many people, reducing the excess weight requires a monumental effort, one they aren’t often willing to make.

However, if you approach healthy eating and diet changes with a positive attitude, there is no reason for ‘food’ to control your life. The secret to effective and fast weight loss lies in making a few simple eating changes. You need to eat more nutritionally rich foods, start an effective exercise program and become aware of the nutritional value of the foods you eat every day. To help you along the way we’ve listed a few tips and tricks that can help you start losing the weight fast:

1. Don’t Go Overboard


When starting a new project or life goal, we tend to go at it with all we’ve go. When it comes to diet and exercise, it’s great to get enthused and motivated. But don’t let this motivation overwhelm you. Don’t start by totally overhauling all of your bad habits – you want to start slow. If you haven’t exercised in years, running a 5k the first week of the new healthier you is only going to tire you out and make you give up. You need to set realistic goals – ones you can stick to.

2. Indulge in Negative Calorie Foods


Really, there are negative calorie foods? Yes, these are foods that take more energy to digest than the calories they contain. These are specific fruits and vegetables with special fiber, enzymes and vitamins that add fiber, clean out your digestive system and require more energy to burn than the calories they have. A few of these special foods are:

  • Apples
  • Artichoke
  • Asparagus
  • Apricots
  • Beets
  • Cabbage
  • Blackberries
  • Cherries
  • Celery
  • Broccoli
  • Brussel Sprouts
  • Flounder
  • Frog legs
  • Garlic
  • Pineapple
  • Pomegranate
  • Papaya
  • Lettuce

There are many other fruits and vegetables that have negative calorie food value too, it’s just a matter of searching them out. Still, you shouldn’t eat a complete diet of these foods (and nothing else), you can integrate these into your current diet. They will help make you feel fuller and help you lose weight too. So the next time, you’re antsy for that snack take advantage of one of these tasty treats.

3. Add Fat Fighting Foods

There are also foods that help release the fat you already have stored in your body. Adding a little of these to a low calorie, low carbs diet can help you lose weight faster.
·Add a table spoon of honey to fresh fruit. Honey is known to help release fat. Plus it can add that sweet taste you want.
·Eat eggs once in a while. If you really feel those hunger pains coming on, fix yourself a hard boiled egg. Each egg has only 70 calories, and the protein helps stave off those hunger pains and release the fat.
·Add shrimp to your diet. 12 large boiled shrimp only have 60 calories. Plus Shrimp is full of protein so it keeps you fuller longer.

4. Treat High-calorie Foods as Gourmet Fare

Add special treats like ice cream to your diet in small amounts. These can be the toppings to a special fruit bowl or a smaller than normal portion. Balance small amounts of high calorie foods with large amounts of fruits and vegetables.

5. Make Water of Primary Importance


It’s often too easy to mistake thirst symptoms for hunger. Drinking more water helps hydrate your internal organs, keeps your immune system working efficiently and helps you feel full throughout the day. Besides, replacing soft drinks for water can save about 250 calories a day; that’s about 90,000 calories per year, which translates to 25 pounds.

6. Walk 45 Minutes a Day


Studies from leading universities suggest that walking 30 minutes a day prevents weight gain. So exercise above this 30 minutes a day helps you lose weight. 45 minutes of brisk walking a day could result in a 30 pound a year weight loss, even when you don’t change your eating habits.

7, Downsize Your Portions

Health studies also show that the less food you have in front of you the less food you’ll eat. Choose smaller 7 to 9 inch dinner plates to make it seem like you have enough food. The same goes for liquids. Use smaller 8-ounce glasses and 6-ounce cups for you liquid servings.

8. Make More Vegetables


Bulk up your meals with good veggies like broccoli, tomatoes, cabbage and squash. Adding vegetable portions makes your meal seem larger, yet keeps the calorie content low.

9. Avoid the White Stuff

When you want to reduce your calorie intake to lose weight, you need to lower your white carbs. What are white carbs? These are made up of foods that are white, like white flour bread, white rice and white sugar. Instead, you should eat whole grains, and brown rice. A recent Harvard study shows that women who ate at least two servings of whole grains were less likely to gain weight than those who ate white carbs.

10. Keep Your Coffee Choices Simple


Many nutritional experts show clients how to lose weight by making simpler choices. For instance, when ordering coffee from a restaurant, keeping your choice simple and ordering regular coffee. Specialty dishes, coffees and desserts use whole milk, whipped cream, sugar and syrups which can add more than a few hundred calories.

11. Reduce Your Portions

Wherever you eat, whether in a restaurant or at home, you want to reduce your portion by about a third. The worst food trend we have developed in the last 50 years is the huge food serving sizes we have. Most nutritionists agree that we eat far more than what our bodies need, and probably wouldn’t eat as much if portions were smaller.

Bottom Line

Setting a goal to lose a pound a day is not an unattainable goal, especially if you become aware of the nutritional value of the foods you do eat, make a significant effort to only eat those foods that offer you nutritional benefits. Along with this, the best way to loose weight will also include eating smaller amounts, starting a healthy and fun exercise regime. Exchange those high calorie snacks for low calorie ones. When you do this, then reducing your weight won’t be such a chore.

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