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You have to wear that old dress or suit and now you have to lose weight?  Lose weight too fast and you could harm your body.  A loss of muscle tone or even heart disease and problems with other internal organs can result from fad diets, miracle pills and extreme fasting.  Here are some tips to safely shed weight fast.

Since losing weight is simply expending more calories than you take in, figure out exactly what you take in.  Keep a written record of every morsel, for at least a week.  Don’t cheat.  Cheating on this only hurts you.  Then write down the calories in each of these foods and drinks.  There are many sources such as http://www.mypyramidtracker.gov that can help with this.

Now that you know the calories you consume, start cutting.  One great way is to eat from a smaller plater.  Portion sizes are generally too large both at home and in restaurants.  Smaller portions will result in weight loss.  And there are more cuts to make too.  These include salad dressing, butter, candies, and juice or soda.  Salad dressing is the largest source of calories on most dinner tables!  Getting used to the healthy taste of a salad with a pinch of lemon juice makes a big difference.  End you consumption of white bread, sugar and carbs.  These are easily replaced in your diet – try whole wild rice.

What about that side dish?  Take a look.  This portion of the meal often holds more calories than the main course.  Replace these foods with healthy alternatives such as steamed vegetables, cottage cheese, or salad (minus dressing.)

Pumping iron increases lean muscle mass, which increases your metabolism.  That leads to burning more calories even when sitting still.  Aerobic exercise is the best for calorie and fat burning.  Many experts say to perform aerobic activity for 30 minutes a day 3-5 days a week.  Hog wash!  Find an activity you can sustain for seven days each week, forever..

You have your orders.  Get it in gear!