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Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly - while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle. One pound of fat - is equal to 3,500 calories. By decreasing 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, decreasing 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year. Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet" #10 EAT BREAKFAST EVERY DAY. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, author of The Pocket Idiot's Guide to the New Food Pyramids. Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom. #9 CLOSE THE KITCHEN AT NIGHT Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, the author of Comfort Food Makeovers. #8 CHOOSE LIQUID CALORIES WISELY Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. #7 EAT MORE PRODUCE Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. # 6 GO FOR THE GRAIN By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. # 5 CONTROL YOUR ENVIRONMENT. Another simple strategy to help cut calories is to control your environm ... https://www.youtube.com/watch?v=UBg-Lr9cc3o

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