Choose foods low in calories and fat. Low calorie foods are great for losing weight, but you may not know that the healthy low fat foods can also be low in calories. If you need money for fast shopping you can try this . Fat, no matter what kind it is, saturated or unsaturated, is a concentrated source of calories. Protein and carbohydrate both have about 4 calories in each gram, but all fat-saturated, polyunsaturated or monosaturated fat-has 9 calories in each gram. So if you replace fatty foods with less fatty foods, but keep the same portion sizes, you’ll eat fewer calories. m1

For example, save calories by eating baked fish instead of fried fish or low fat yogurt instead of ice cream. Fatty foods to cut down on include: butter and margarine, fatty meats, whole-milk dairy foods (such as cheese), fried foods and many sweets and snacks. However, also be aware that some packaged foods that may advertise they are low in fat make up for the reduced fat with extra calories. You cannot assume that „reduced fat,” means „reduced calories.”
Limit your serving size. To reduce your daily calorie intake, you’ll need to watch how much you eat, not just what you eat. This means cutting down on portion sizes.
Try to take only mid-sized helpings of foods high in starch and fiber, and only small helpings of fatty foods, such as cheese and high fat meats. And don’t go back for seconds.

One good way to change what and how much you eat is with a food diary. For 2-3 days, record what you eat, when you eat it, and why. Try to include one weekend day. Be sure to include snacks. This will tell you what food habits you have-and what bad habits may be causing you to be overweight.

Once you understand your habits, you can set goals to change them. For example, you may find you often snack on fatty, high calorie foods while watching television. Change this habit by having fresh fruit, unsalted popcorn, or unsalted pretzels handy as you watch TV. Or, you may find that you skip breakfast and then eat a very large lunch. Perhaps you picked up the habit because you don’t have enough time in the mornings to eat breakfast at home. Instead of eating too much at lunch, take a low fat muffin, bagel, or cereal with you and eat breakfast at work.

The other part of using more calories than you eat is being physically active. Regular activity helps you lose weight-and keep it off-and improves the health of your heart and lungs.

Be physically active. Regular activity does more than help you lose weight: It makes you feel and look better, helps lower high blood pressure and cholesterol, and can reduce your risk of having a heart attack.
You don’t have to run marathons to benefit from physical activity. Any activity, if done at least 30 minutes a day over the course of most days, can help.

Certain forms of activity are best for conditioning your heart and lungs. Called „aerobic,” they cause the body to use oxygen more efficiently. Examples include brisk walking, swimming, bicycling, and running. The activity should be done for at least 30 minutes, three or four times a week.

Whatever the activity, if you don’t have 30 minutes, try two, 15-minute periods or even three, 10-minute sessions. But do something! Many people are able to start an activity without seeing a doctor first. However, before beginning an activity, check with a doctor if you are taking high blood pressure medication, have heart disease, have had a heart attack or a stroke, or have any other serious health problem.

Otherwise, get out and get active. Start slowly, if necessary and work up to a comfortable pace and schedule. You may want to start doing an activity only twice a week. Then build to three or four times a week. The key is to begin and stay with it.