The quickest way to lose weight is to get
in a habit of living a healthy lifestyle  by
combining health eating with exercise.
Exercise should include at least 30
minutes of cardio per day along with
resistance and flexibility training at least
3 times per week.

The USDA Food Pyramid guidelines
recommend the following nutrient intake:
Protein - 12-20% of calories (meat,
beans, eggs, dairy, peanut butter)
Carbs - 55-65% of calories (fruits,
vegetables, whole grains)
Fat - 25-30% of calories (fish, oil, nuts)
Water - 2-3 quarts per day
There are a few methods and tools you can use to make sure you are getting all your nutrients
and eating the right amount of calories.
  1. Only buy nutritious foods to stock your refrigerator and cabinets! Fill it with multi-colored
    vegetables, fruits, beans, lean pieces of protein, eggs, olive oil, nuts. This way you will
    only eat healthy snacks when you are hungry.
  2. When you fill your plate make the greater portion be vegetables and the smallest portion
    be the protein. A serving portion of meat should be no more than the size of your palm.
  3. Use an online diet planner such as
  4. Eat six small meals a day instead of three regular ones.
  5. Watch what you drink.  Beverages can fill you with unwanted calories. Eliminate alcoholic
    beverages as much as possible and drink mostly water.
  6. Don't eat past 7 or 8pm at night and never right before bedtime.
  7. Keep a food diary. Simply make a table on a sheet of paper with columns for the seven
    days of the week and rows for six meals. Then record everything you eat each day. This
    will force you to be accountable for what you eat.
  8. Take a multi-vitamin supplement to assure you are getting all your nutrients.
  9. Learn to read labels on food packaging. Be sure to look at the "per serving" information to
    calculate how many calories you are eating.
  10. Eliminate high fructose corn syrup and enriched food products. Substitute whole grain for
    white bread or pasta.
  11. Eliminate processed foods and sugars. Eat naturally sweet foods such as fruit instead.
Now incorporate a daily exercise routine. For most people this just means moving!  If you are
overweight and haven't exercised in a long time, just walking everyday will give you results! There
are many fad diets out there that promise you quick results, but the quickest way to losing and
keeping the weight off is to incorporate a healthy eating and exercise into your everyday routine!