Simple changes in your lifestyle may help you slim down and keep it off.

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Simple changes in your lifestyle may help you slim down and keep it off.
Sure, it is possible to lose weight quickly. There are numerous dietary fads that work well to shed pounds rapidly -- while allowing you feeling hungry and deprived. But what good is shedding pounds just to regain it? To maintain pounds off permanently, it's best to shed pounds slowly. And lots of experts say that can be done that without taking a "diet." Instead, the bottom line is making simple tweaks in your lifestyle.

One pound of fat -- is equivalent to 3,500 calories. By shaving 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, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

Adopt several of such simple, painless approaches to help slim down without taking a "diet":

1.- Eat Breakfast Every Single Day. One habit that's common to many those who have lost excess weight and kept it away is eating breakfast every single 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 MS, RD and Ward author of The Pocket Idiot's Guide to the New Food Pyramids. "Research has revealed those who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether in school or even in the boardroom." Use a bowl of whole-grain cereal topped with fruit and low-fat dairy to get a quick and nutritious commence to every day.

2.- Close the Kitchen at nighttime. Establish a time when you may stop eating which means you won't give in 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 and RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

3.- Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Suit your thirst with water, sparkling water with citrus, skim or low-fat milk, or small servings of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be mindful of alcohol calories, which mount up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

4.- Eat More Produce. Eating a lot of low-calorie, high-volume fruit and veggies crowds out other foods which can be higher in fat and calories. Move the meat off the core of your plate and pile in the vegetables. Or try starting lunch or dinner using a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author in the Volumetrics Eating Plan. The United states government's 2005 Dietary Guidelines advise that adults get 7-13 cups of produce daily. Ward says that's certainly not so difficult: "Stock your home with lots of fruits and vegetables as well as at every meal and snack, add a few servings," she says. "Your diet will be enriched with minerals, fiber, vitamins and phytonutrients and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."