Fast and Easy Fat Loss Without Dieting

Want to achieve fast fat loss? If you only have a few pounds to lose, there's no need to go on a restrictive diet. Just make a few simple changes.

Here's how.

1. Start a Weight Loss Journal

Research has shown that people who keep a "fat diary" or weight loss journal not only stick with their diet longer than those who don't, they also lose more weight, and keep that weight off.

These are just some of the reasons you'll find keeping a journal helps. Your journal can be a notebook, or on your computer.

If you find the idea of writing daunting, or don't have much time, keep your weight loss journal in a spreadsheet program. Use these columns: Date, Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner and Evening Snack.

2. Drink More Water

Water helps your body to work the way it's meant to work. Drink water right throughout the day. especially 15 minutes before a meal. Water acts as an appetite suppressant, which means you'll be less hungry.

If you don't like the taste of plain water, add a couple of sprigs of mint or lemon slices to a jug of water and refrigerate it. In summer, you can warm a large mug of water with a slice of lemon in the microwave before you drink it.

3. Eat Small Meals Four to Six Times a Day

If you're eating three meals a day, try eating six smaller meals a day. Eating more often keeps your metabolism humming.

Ensure that you have healthy snacks. Ideas for great snacks include some fresh fruit salad (cut up the fruit for the next day the night before), low-fat yogurt, a little dried fruit, or even a piece of bread.

4. Eat More Protein

Low-carb diets are heavy on protein because protein satisfies you.

Try it yourself. Eat a couple of slices of turkey, or a couple of small pieces of cheese on a sandwich for lunch. This should satisfy you until mid-afternoon. (If you're still hungry immediately after eating, eat another slice of turkey or cheese.)

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