Whether they are looking to lose weight, lower their cholesterol levels, help control their high blood pressure or just want to get healthier, dieting can be expensive and inconvenient.

For me it’s more about the expense than anything else. We’re on a very tight budget after both my husband and I had lost our jobs. Although he has since found a temporary job ( I still haven’t) his wage is less than half than it was before so while I would love to buy the healthiest food possible we just can’t afford it. If I can spend $1.00 on a loaf of French bread and that fills both of us up for the evening, then that would be our dinner. Yes, high in calories and simple carbs – but affordable.

Then along comes spring & summer.
During the end of spring and all during summer fruits and veggies are more plentiful and the prices are much lower.
Sure you have to spend a bit of time checking the newspaper to see who has the best deals on your favorite fruits and no I don’t want to drive to several different stores in one day to try and get the best deals ( remember that gas isn’t cheap either) so with my trusty newspaper ads lined up I’ll plan meals and snacks depending on what is a good deal at the time.

Right now berries are getting lower in price and grapes are bouncing around a bit so when I see the best deals on berries or grapes I’ll load up. I know what you are thinking – they will either go bad before we eat them or we’ll get sick of them.

However, that’s not true since berries & grapes freeze well.  You can then pull them out of the freezer on a super hot day as a cold tasty treat or save them until winter ( when you normally can’t afford them) and get a but load of nutrition and taste for pennies.  They are also great if you have a winter cold as the vitamins and micro-nutrients can work wonders.

Even if money is not an issue for you, just having the variety of fresh local fruits and vegetables is a big plus.
Imported food from other countries often have many more pesticides sprayed on them and they are picked well before they are ripe so their nutrition factor is way down.

Local food on the other hand has to abide by local health standards so while they may get sprayed ( unless you purchase organic food) you can wash off the pesticides – -and please always wash your fruits & veggies before eating. While it’s tempting to pop a few grapes into your mouth on the way home from the store – be sure to wash them first. Even if you purchase organic only washing is a must.

But anyway getting back to variety and diet. Most of us fail in our diets because we don’t have a variety of food and we get bored. While you may think that you are always hungry, it’s often food boredom that disguises itself as hunger.

When you have a variety of foods to choose from you don’t get bored and with fruits you can make them into smoothies, ice bars, eat them plain, add them to cereal and so much more.  Your meals will always be changing. Since fruits go in and out of season, you will always be adding in new fruits and as soon as you start to tire of one you’ll find they their season is gone.

Probably one of the best reasons why spring & summer are the best times to diet is that with fruits & veggies you don’t need to count calories, fats, carbs or anything else.  They are pretty much low in everything so you can eat to your hearts content.

Sure some say that corn or carrots are high in carbs. Who cares? We are not talking about processed white flour carbs but carbs from real food with real fiber. So if you want to have an ear of corn as a snack you’ll consume about 150 calories but they will be practically fat free, low in sodium, has no added sugar, you’ll take in about 4 grams of fiber, a bit of B vitamins and since corn on the cobb takes a while to eat, your mind will make your treat even more enjoyable.

Yes, the length of time that it takes you to eat a food registers in your brain and get calculated in terms of enjoyment!

So while the bounties of spring and summer are here take advantage of the low cost, lost calorie yet high in nutrition and flavor factors and eat healthy. You’ll find that you will naturally lose weight while not actually being on a “diet”.

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Why Spring and Summer Is The Perfect Time To Start a Diet

So what does BMI actually mean?

BMI, or the body mass index, is a tool that’s used to determine whether or not a person is at a normal weight for his or her height.  It was invented between 1830 and 1850 by mathematician and scientist Adolphe Quetelet.  Though it’s been almost 200 years since he created the BMI, it’s used today almost exactly as he outlined.

While BMI isn’t the final word in whether or not someone is at a normal weight, it’s one of the first tools often used to determine if someone’s overweight.  Because the BMI doesn’t distinguish between weight from fat and weight from muscle (other tools must be used to determine the actual amount of fat) it doesn’t work well for very muscular people like athletes.

It also does not take in the affect of different size body frames.

But for most of us, BMI is a pretty accurate measure of whether we’re underweight, a normal weight, overweight or obese.

There will be 2 methods shown here; one for meters and kg’s and one for inches and pounds.

Metrics first

Calculating BMI isn’t difficult once you understand the formula.  The basic formula is weight divided by height squared, or kg/m2. Sounds confusing doesn’t it?

You simply take your height in meters and square it which means you take the number of meters times itself.  Then divide that number into your weight in kilograms.  So a person who’s five-and-a-half-feet tall stands about 1.7 meters.  To get 1.7 meters squared, you simply multiply 1.7 times 1.7, which equals 2.89.  Now, convert weight to kilograms.

So if someone weigh 200 pounds, that’s about 91 kilograms.  To determine the BMI of someone about five-and-a-half-feet tall who weights 200 pounds, or who stands 1.7 meters tall who weights 91 kilograms, we divide the weight by the height squared, or 91 divided by 2.89.  That gives us the result of about 31.  This individual is classified as obese.  How do I know that?

A BMI of 18.5 or below indicates an underweight person. The normal weight range is from 18.5 to 24.9. Overweight people will have a BMI of 25 to 29.9.  A BMI of 30 or greater indicates obesity. So a person with a BMI of 31 is in the obese range, but not by much.

Calculate with Inches and Pounds

Take your height in inches and square it. That is take your height in inches and times this number by  your height in inches.
For example: if you are 5 feet 7 inches you would take 67 inches (that 60 inches for the 5 feet and add the 7 inches) and times that by 67 inches (67 x67 = 4489)

Now take your weight in pounds and divide that by your squared height. Example: 185 pounds    Take 185 pounds and divide by 4489 which equals .041 and multiply this by 703 = your BMI

.041  times  703 = 28%

While it may seem complicated the first time that you do it, you will only need to check every few months, so it really isn’t a big deal.
You will also find that once you calculate your BMI once, you will realize that it really is easy to do.

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How To Calculate Your BMI

By seeing P90X year after year (with glowing customer reviews ) you know that it works!

You may have seen the P90X fitness program in an infomercial on television. If so, you know that it’s extreme – and, if you  listened and watched the amazing results realized by its users — you also know that it really works- and works quickly.
You may also have read about stars and athletes using this incredible 90 day fitness plan for their own workout needs even though they could easily pay for the best personal trainer available.

How does it work? This matchless 90 day fitness plan works on a concept you might have never heard of – “muscle confusion.” It’s a method that discards the way you used to exercise, with repetitive motions where your body becomes accustomed to the routine. In the beginning, you’ll see results with a repetitive routine, but as your muscles begin to anticipate the workout, the results will plateau, then diminish and finally you’ll stop gaining any results at all.

That may have happened to you in the past – and you just gave up. The 90 day fitness plan causes your muscles to become confused. They can’t possibly anticipate the workout plan, so they must respond to the varied movements. There are three stages of the P90X workout plan, and each one is as effective as the one before it. Your body will have to pay attention and work like it’s never worked before – but you’ll see dynamic results.

Each stage of the 90 day fitness plan includes 3 weeks of high intensity workouts – then, you get a week of recovery. Then, you’re at it again. All the workout routines are different – all designed to confuse your muscles into conforming to the shape you want them to be. As the program progresses, you’ll come to understand how this system works and wonder why someone hadn’t thought about it before.

All of the workouts for the 90 day fitness plan stand alone, but you can boost the results by purchasing item(s) that are designed especially to enhance the program. The P90X Chin-Up Bar secures neatly in a doorway and helps you perform chin-ups and pull-ups. Resistance bands for both men and women are also available.

Another big part of the 90 day fitness workout plan is diet. Proper nutrition is crucial to produce the energy your body will need to perform the workouts. Some fitness plans don’t consider that factor and you can become weak and frustrated. The P90X plan also recommends supplements so that you’re never without the vitamins and minerals you need during the entire 90 days.

Your muscles won’t be bored with the 90 day fitness plan – and neither will you. The plan includes online message boards where you can pick up advice, ask questions and have the advantage of community support with people like yourself – committed to getting fit and trim.

The entire package of the 90 day fitness plan can bring you success beyond your wildest dreams. When you take the first step of P90X journey, you’re well on your way to getting in the best shape of your life.
Want to get to know more about the P90X fitness program – sure you do -just click –>HERE!

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P90X Fitness Program – It’s Not New But It Produces Results

If you have struggled with your weight for a while it is highly likely that you have tried a number of the fad diets that are on the market right now. How successful have these diets been for you? Probably not very. The fact is that weight loss involves more work than is required for most of the popular fad diets that are out there.

Here are some of the weight loss tips that fad diet authors don’t want to share.

Don’t drink anything but water. You might not be ready to believe this, but the best way to cut down on your calorie count each day is to simply cut out all of the juices, sodas, energy drinks, booze and other non-water drinks you consume. Cold water is the best to drink. Water does not have any calories.

It helps you stay hydrated and contributes to your health. It all depends on the type of soda you drink but cutting out even two servings of the stuff can reduce your caloric intake by around two hundred calories. In addition to cutting down on your calorie intake, replacing these other drinks with water helps you cut down on things like sugar, high fructose corn syrup and other nefarious ingredients that do nothing for your health.

Always remember that no diet is going to be successful without accompanying it with an exercise routine. You could cut your caloric intake down to just a few hundred calories each day (which is not something that we would recommend you try) and if you aren’t exercising you still won’t lose any weight. Even something as simple as going for a walk every day can help you with your weight loss routine. Exercise increases muscle tone, energy level and focus on the overall weight loss goals you have.

Keep a simple food journal. This probably seems like a lot of work but it can be a big help.

A food journal is not kept because you want to track every single calorie that goes into your mouth (though that could be helpful later on when you need to plan out your exercise routine for the day). Keeping a food journal can also help you track your cravings and the types of tastes you gravitate toward. You don’t need to buy an expensive journal, just an inexpensive spiral notebook will do.

The key to a successful diet is to find a way to replace the junkie tastes you love so much with healthier alternatives. For example: eating actual strawberries instead of strawberry flavored candy or ice cream. Keeping a food journal helps you do this, which means you have a better chance of losing weight and finding success with your diet.

Almost every woman and man on earth has wanted to lose weight. The more you know about the best ways to safely lose weight the more successful you will be. Try the hints in this article! They could really help you lose weight!

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Simple, Effective Weight Loss Tips We All Can Use

So What is Crossfit?

While Crossfit started as a fitness program type that was mainly used at police academies, military units, martial art centers and by and other professional athletes around the world it is now popular with mainstream fitness enthusiasts.  Crossfit is a comprehensive workout system that encompasses a full range of exercises that can help you enhance your level of fitness and can be customized to fit your personal needs.  While Crossfit originally started out just for hard-core enthusiasts and hard-core workouts, Crossfit  has since been broken down into different groups allowing all of us to get the benefits.

Right now you can find Crossfit classes in health clubs, popular gyms, adult education in many schools, online and you can also partake in the privacy of your own home by setting up your own Crossfit training exercise space. All you need is enough space. If you have been planning on making a workout room in your basement, now you have a great reason to finally get started.

A Crossfit training program is designed to be a broad overall program which can and should be individualized.  Programs can be altered to cater to seniors, people with heart issues and for professional athletes!

The basis of the program stays the same. It is the degree level that changes to fit the workout participants.
Many Crossfit gyms are now offering programs for kids. These classes have a low teacher to student ratio, normally classes start off with just 3 or 4 children. These classes are increasing in popularity especially for parents who are already involved in Crossfit.
It just makes sense to get their kids involved too.

A Crossfit workout includes functional training where you are learning to move your entire body.  It is very common to see participants jumping onto high boxes with ease! If it sounds too difficult for you, just remember that Crossfit training gets customized to your current fitness and health level and as you become more flexible, stronger, leaner and more active, so does your Crossfit program.

Each workout focuses on the following areas:

1. Cardiovascular and Respiratory endurance and efficiency
2. Increases stamina,strength and improves muscle tone
3. Improving flexibility and agility
4. Power and speed
5. Co-ordination, balance and accuracy

By improving all of these areas you will have the ability to do daily lifestyle tasks more easily. Carrying home heavy shopping bags won’t be an issue. Playing with your grandchildren will be easy. Even yard work and gardening won’t seem like such an effort.

There are two main ways you can take part in a Crossfit class.  First you can find a location that offers Crossfit near you and even the smallest of towns have at least a handful of locations to learn and do Crossfit.
Your second choice is to follow a Crossfit training program online.

This can be done by visiting the following website: Crossfit and taking part in the exercise of the day. If any exercise is unfamiliar then you want to take the time to learn how to perform it correctly. You can easily substitute exercises if you find them too difficult or if you don’t have the right equipment for them.

CrossFit workout gear

Since Crossfit is unlike other workout programs you are going to want to check out all the Crossfit workout gear such as Crossfit shoes and socks. And you are probably going to want to check out Crossfit tops and shorts.  This is where doing your shopping online comes in handy. You can check and compare prices and also read reviews from customers who have purchased and use the products.

Of all the sites that carry Crossfit the one that comes to mind for value, price, selection and the ability to read real reviews is Amazon.
Check out their Crossfit selection by –> Clicking Here Now!

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Crossfit – Why Crossfit is So Popular

Yes, something as small as getting to know how much a portion is, can make the difference between losing 2 pounds next month and 10. You won’t be losing the weight by doing away with your favorite foods, but by watching the size of your portions.

Most of us don’t think about it much, but food portion sizes have grown way out of control.  When you eat out at a restaurant, have you noticed the heaping plateful of food they deliver to your table?  It’s enough to feed three or four people, not just one.

This may not sound like a bad thing to you, because most of us love to eat.  Give us lots and lots of food and we feel secure and comforted.  It’s an emotional thing plus you feel as though you are getting a good value for your money.

The problem is that our bodies are NOT comforted by all this food – they are being overloaded with far too many calories, and this is true even when we eat at home.  We’ve gotten used to eating such large quantities of food that we believe it takes that much to satisfy us, but more often than not much less will do.

These are the recommended serving sizes according to the USDA:

Fruit – 1/2 cup
Vegetables – 1/2 cup (1 cup for leafy vegetables like lettuce)
Meat – 2 to 3 oz. (1 cup cooked beans)
Grains – 1 slice of bread or 1/2 cup of rice, pasta or cereal
Dairy – 1 cup milk, 1 1/2 ounces of cheese, or 1 cup of yogurt

The USDA recommends 6 to 11 servings of grains, 2 to 3 servings of meat or beans, 2 to 3 servings of dairy products, 2 to 4 servings of fruit, and 3 to 5 servings of vegetables daily.  Exactly how many servings your body needs will depend on many factors, including your age, gender, current weight, activity level, and whether you are pregnant or nursing.

However, even without measuring your portions, your body will let you know when it’s had enough to eat – but you have to pay attention, and this requires a bit of practice.  Most often it’s a very subtle feeling of satisfaction, as if your body was saying, “There, I feel better now, you can stop eating.”  Most of us don’t notice this feeling because we’re focusing on our dinner conversation or the television, or we simply want to keep eating because the food tastes good.

Needless to say, eating more food than your body needs makes it impossible to lose weight.

If you believe that your food portions are too big, try measuring them and compare that to how much you usually eat.  You can also practice paying closer attention to how your body feels as you eat.  When you feel that inner “click” as your body indicates it has had enough, stop eating.

Portion control is especially important when you are having snack and junk food

There is nothing wrong with deciding on having a portion of potato chips or ice cream while you are on a diet. Actually you are more likely to stick to your diet if you do “cheat”.  However, the problem (and weight gain) occurs when what you believe to be 1 portion is actually 6 portions.  If you are looking to lose weight or avoid gaining weight you will have to read the package and see how much a portion actually is.

Each product that you purchase will list the size of the portion and how many calories, fats, proteins sugars etc, are in each portion. Never assume that a small bag, bottle or canister is 1 serving – you may be surprised that many “single serving” products are actually meant for 2-3 servings.  If you eat the whole bag that looks like a “single serving” (yes, looks are very misleading – most smaller bags are more than 1 serving) you may have  consumed 600+ calories when you thought it was only 150 or so.

When you want to lose weight ALWAYS read the label and if you are going to a restaurant look online first at their menu and nutrition information. More than likely the meal will contain at least twice what you think it may and more often than not 5 times the amount. If you know in advance, you can always eye your meal and put aside a good amount for you to “doggie bag”. Not only will save money but you will save your diet.

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How to Lose Weight Through Portion Control

But you’re possibly hungry at the moment. It’s likely that you’re looking at your computer screen and hoping that it delivers a good distraction to keep you from focusing on things you would rather do at the moment. This is fully normal.

When you are on a diet, the whole world can sound like a seriously irritating place. In plenty of situations, the act of going on a diet is not all that different in comparison with quitting smoking. You get hormone changes. Your brain is required to get a grip on its chemistry again. Your moods are most likely quite unpredictable. That’s why you need this article. Here are several diet tips that will help you have an easier time of things.

Don’t name the choice that you’re building now a “diet.” Refer to this as eating healthier. Calling your current new approach a “diet” means deprivation along with negativity. When people call it a “decision” or a “lifestyle change” that indicates positivity. You will have a much easier time coping with the situation if you think “I’m doing this and not that.” But not “I can’t do this anymore because it’s bad.” Another reason to change your plan’s name is that you’ll get far less advice when you tell others that you’re “making some lifestyle changes” instead of “going on a diet.”

Eat for taste first. So many people who go on diet programs stop paying attention to tastes and focus solely on ingredients labels along with calorie counts. If you eat for taste it is a lot more likely you will enjoy the foods you eat and be more enthused about meal time than you would be if you simply avoided foods you love. Here is an example: eat real cheese but not Doritos. As an alternative to choosing fruit flavored junk food, choose the real fruits. Chocolate flavored milk as opposed to a chocolate bar. You know very well what we mean.

Get a few cooking lessons. A really beneficial training course is one on vegetarian cooking. This will teach you how to make delicious dishes made out of healthy ingredients. Nobody states that you actually need to be a vegetarian. Knowing the way to cook vegetarian meals, however, will make it easier to choose those vegetables over other side dishes or snacks. It may also help you feel more comfortable entertaining your vegetarian pals and preparing food for them.

There are many of choices for making it a lot easier for you to shed pounds. The tips covered in this article are just the start of your journey. The main idea, not surprisingly, is to just think positively about what you have selected to do. You’re picking a thing rather than ignoring something. You are choosing to make a positive change in your life instead of letting society pressure you into doing something you don’t want to do. Don’t neglect to try to uncover the fun! Think of this as an opportunity as opposed to a requirement. It’s better to do get healthy when you do it for yourself but not for other people.

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Tips For Starting a Sensible and Effective Diet

Then,  since our culture has always celebrated happy occasions with these types of sugary or fatty foods we equate them with the feeling of being happy. Just think about birthday parties or weddings.  How many birthday parties serve good nutritious food compared to having birthday cake and ice cream?

So when you think about going on a diet and having to give up less nutritious food your mind tells your body that it is being punished since it can’t have the “happy food”. Once you feel punished the forbidden seems more appetizing and it’s on your mind more often.

But what if you made a few changes in your mindset so that having less junk food was the happier option?
Then you would not feel so deprived or feel that you are being denied something that you think you want.
And believe it or not, there are many times when we go for a treat, eat it and still don’t feel satisfied.

There are two different ways that you can change your feeling about junk food compared to healthier food, making being on a diet a positive experience.

1. When you start a diet, never say that you won’t have a certain type of food again. If you love french fries and feel as though you have to give them up you are going to be miserable during the entire time that you diet and a diet should be a live long goal – not just a few weeks or months.

You don’t need to give up your favorite foods, just just need to cut down and cut back.  Instead of having fries once a week could you have them just once a month? If you could you would enjoy them so much more. It will be something that you look forward to having. The when you do have your fries ( or other treat) only eat half the amount that you normally would.

While you might think that by holding off your treat and looking forward to it may make you crave it more, but you will find out that when you do have it, it really doesn’t satisfy you like you thought that it would.
Then after a few months, you will find that your craving for that food gets less and less.

Now let’s suppose that by only allowing you to have your special food on the rare occasion makes you love it even more?
Well that’s find since you will still have it less often and will only have half the amount that you would have in the past so you won’t really kill your diet.

2. The other way to help your diet feel less restricted or having you feel as though you are being deprived is to try and change your mindset towards more healthy food.
Let’s say that you love having bread with each meal and you prefer a highly processed white bread over healthier ones.
Now I could say, chuck the white and only have 100% whole wheat ( which is much healthier, has less calories and fat, more fiber and will help you feel full longer).

Now going directly from white bread to 100% whole wheat would be a big change for you and you might resent having to eat the wheat bread and you’ll soon be back to your over processed white bread.

So instead of jumping from one type directly to another choose a bread that is one step up from white – a mixed grain bread.
It will be close enough to your white bread to still enjoy it while you are starting to move your diet in the right direction.

You can do the same thing with milk. Go from whole fat to 2% milk, to 1% and then fat free ( or use rice or almond milk) .
Almond milk has about the same calories as skim milk yet, it tastes a bit like melted ice cream if you choose the vanilla flavored version.  Yes, the vanilla almond milk does have a bit of sugar but again after you use it for a bit you can switch over to the plain.

You see when you start on a diet there are no rules or regulations that say you must start today & your diet must be super strict.
You’ll find that if you make small changes over a period of time you’ll start seeing the older junk food type food less appealing and the healthier food will become more appetizing.

This way you won’t feel deprived and you will be able to live this healthy lifestyle year in a year out and you will learn how to still enjoy birthday cake or food at other celebrations and then go right back to your healthier way of eating.

I have a friend who sticks to a low fat diet most of the year. He does really good on the diet ad has lost about 40 pounds and has been able to cut down on all of his prescription drugs. However since he really does like burgers, fries and rib eye steaks, he has decided that he will only eat them when he either goes on vacation or on during a holiday celebration like the 4th of July, Labor Day, Christmas etc.

Since he is not giving up his fattier food for life he doesn’t miss them. He looks forward to the times when he can have it and over the last two years he has found that he really doesn’t enjoy the fattier food as much so he naturally eats less.

So if you never, say never your “forbidden” food doesn’t seem as tantalizing and you won’t crave it like you once did.

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Have You Ever Wondered Why We Crave Junk Food So Much?

We all start off the year or a new season with such great weight loss plans.  We know how much we want to lose or what size we want to be and then once we start working towards our weight loss goals we slowly start slipping backwards.

It’s not that we don’t try, but many times it is due to not having the right information or continually making the same mistakes over and over again.

While we often blame ourselves and then start eating way too little food or exercising way too much ( yes, you can over exercise) you then find that this approach has backfired and you either give up totally or continue with your weight spiraling out of control.

What you should know is that most of us make the same mistakes. Yes, we all seem to fall into the same habits and have the same dieting traits.

Now instead of listening to weight loss advice from friends, family or someone who may not actually know what they are talking about, what it an expert told you 5 of the top dieting mistakes so that you could avoid them?

Well that is exactly what the following video is all about. Without any type of hype or trying to sell any products you will hear first hand the 5 top dieting mistakes from the experts at Diet.com

The video is short but if you are like me, you’ll find the information very interesting.

Enjoy!

Now that you are now a bit smarter about dieting pitfalls you’ll be able to get closer to your weight loss goals without slipping backwards. You will be surprised how far the information in the video can take you.

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Are You Making The 5 Top Dieting Mistakes?

We all know that a pound of fat is equal to 3500 calories. So what do we do, we start counting calories to make sure that we are not eating too much during the day and go over our allotted calories for the day so that we don’t gain weight.

Then when we are looking to lose weight, we still count calorie after calorie trying to keep under our magic number.

But there a few things are wrong with this idea.

• First we often don’t measure correctly so we will often take in 1/4 to 1/3 more calories than we think we are.
• We forget to count the calories of a few portions here and there during the day.
• We eat food that we like but have no idea of how many calories are in it.
• We will often give up nutritious food so that we can squeeze in a piece of cake or a bag or fries and still stay within our set calories.

And the list goes on. I know that you can probably add several more to the list without breaking a sweat. As they say “been there don’t that”.

What about instead of counting calories you try these simple ideas

- Measure out your portions
Ok, in the beginning this will not be the easiest thing to do but after a week or so you will have it down so that you can easily know exactly what a portion size is. During you first week measure all you food. If you are eating a pre-packaged food read the label and measure out exactly how much it is. Now if it is a food that you eat a lot, you can either use the same size bowl or dish each time so that you know exactly how much it is or if you have a digital camera take some photos. Be sure to have some type of measurement in the photo so that you can quickly look at the photo & know where you stand.

- Use Smaller plates & dishes
Now this sounds easy & it is. If you use a dish or plate that is 25% or so smaller than the one you use now you will naturally eat 25% less at your meal. The added plus is that your eye sees you plate being full so mentally you feel satisfied and won’t be hungry when your meal is finished.

- Feel your hunger
Most of us eat when we are bored, tired, depressed, celebrating and just have cravings.
What if you ate only when you are actually hungry? I know that this sounds simple and it is but if you are not use to eating only when you are hungry you will be shocked to see how often you eat when you are not hungry.
Don’t eat every time you just feel the slightest bit hungry.  Have a glass of water instead. If you are hungry in 10 minutes then have something to eat.

When ever you reach you hand out for something to eat – think -and ask yourself  “Am I really hungry?” if the answer is no – then don’t eat. If you answer yes, then have something to eat. Start with the healthiest foods first and by the time your hunger goes away you won’t have room for junk food.
Also get to enjoy feeling hungry. Not overly hungry but always on the edge of satisfied and a little hungry.

Remember to be honest with yourself -
Are you really having only 1 portion of food when that is the amount that you should be having?
Are you only eating when you are truly hungry?
Have to taken the time to actually know when you are hungry?

Once you have answered those 3 questions you can give up counting calories forever and still be able to lose weight and to keep it off long term.

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Simple Weight Loss Tips To Do Instead of Counting Calories