Obesity has recently become an important health issue. It’s a common truth that being overweight is a risk factor for many health problems such as diabetes, high blood pressure, high cholesterol and triglycerides, arthritis, some cancers, etc. There a number of special centers established these days to heal and support people who suffer from obesity.
Many people cannot make their minds whether to battle obesity, because they know they’ll have to completely alter their lifestyles. But we have conducted many of studies on this topic, and we want to convince everyone that it’s very easy to lose weight in a natural way. You need to integrate one or more changes into your life to lose from three to one hundred pounds a week. We provide you with tips that will help you achieve the results you want. Add only one small change and lose three to one hundred pounds a year. We recommend you to strictly hold fast to our tips, in order to be satisfied with the results.
We’ve compiled a book in the way to be most suitable for your exact needs. You just need to choose the passage you need and follow its recommendations.
So, here are exact data stating the ways to lose your excess pounds without any extreme efforts:

A way to lose 3-10 pounds in a year!
You can lose about one pound every two months by achieving a caloric reduction of only sixty to one hundred calories per day. All you need to do is make four simple changes in your life:
1. Pay attention to the burger content; you may prepare your own. To do this, purpose you need a cut of beef called round or a round steak. It's a meat that’s very low in calories. You can also use lean ground beef to make a low-cal burger containing just 400 calories.
2. Substitute whipped cream for ice cream that contains 350-500 calories per cup. Take a cup of fresh or frozen cherries and 1/4 cup canned of whipped cream as a sweetener. You’ll get a delicious dessert containing just one hundred forty calories.
3. Make your own pizza. In order to do this, put some healthful frozen pizzas containing no more than 600 calories and ten to fifteen grams of fat per pie in your freezer.
4. Drink a lot of water. Try to drink a glass of water every time you want to drink a soda or an alcoholic beverage. This will ensure you of losing seven to fifteen pounds a year. When you are hungry, consume more foods high in water, like fresh fruits, and vegetables.
A way to lose 10-20 pounds in a year!
You can achieve this aim by ensuring a caloric reduction of about one hundred to two hundred per day. Here are some tips for you to accomplish this:
5. Consume more fish. Try to eat more fish, instead of meat. Fish is a very healthful product that contains a lot of vitamins and omega-3 fatty acids but very few calories. A week of eating fish, instead of meat, ensures you are saving 200-300 calories each time you eat it, which totals 1,200 calories a week. And consuming fish lowers cholesterol and reduces of the risk of heart disease.
6. Choose low-cal products for a snack. We recommend that you snack on more green fruits and vegetables. In addition to being low in calories, fruits contain natural sugars necessary for your body. Such useful snacks will help you to save thousands of calories a month.
7. Pay attention to your environment. It’s not necessary to test your willpower all the time. Try to change your environment a little bit by getting rid of all the high-fat, high-calorie remnants in your kitchen and replacing them with healthful, low-fat products.
A way to lose 20-35 pounds in a year!
This objective can be realized through a 200 to 300 calorie cutback per day. We recommend you add these five tips to facilitate this effort:
8. Replace your grease pans for nonstick ones, and you’ll automatically save one hundred calories every time you cook, since you’ll significantly lower the amount of butter required for pan grease. This is the simplest tip to help you lose weight, and you have nothing to lose by trying it (except for extra pounds.) Just to use fresh, full-flavored ingredients to offset the excluded butter or oil.
9. Don’t be in a hurry while eating. It’s a proven fact that when you eat slower, you full up faster. According to scientific studies, it takes your stomach twenty minutes to send a signal to your brain that your stomach is full. By using this method of slow eating, you’ll be able to save about two hundred calories a day.
10. Arrange six meals. The stomach has been proven to need about six meals a day. It’s recommended that you eat little snacks every three hours in order not to overeat.
11. Get used to fresh water. Everyone knows that drinking fresh water is the best way to lose excess pounds and simultaneously improve health, but it’s also very difficult to refrain from such favorites as cola and other sodas. So, we recommend that you add ice cubes every time you drink a soda. This little change will prevent you from consuming the whole drink. You can then gradually add ice to fresh water and replace all the sodas, saving about 400 calories a day.
12. Frozen meals are a good solution. Are you so accustomed to eating fast foods, that you have no time to cook appetizing dishes? If so, this method is for you. Pay attention to the number of frozen foods offered by a supermarket. There are a lot of delicious low-fat, frozen meals you can buy and reheat. All you need to do is to add vegetables and fruits. Replacing fast foods with frozen ones will save you 300-500 calories every time and peel a minimum of eighteen to thirty pounds a year from your body.
A way to lose 35-100 pounds in a year!
This goal can be easily reached by following three simple tips:
13. Always fill your fridge. Get into the habit of devoting a certain time at least once a week of going to a shop to buy healthful products. This habit will liberate you from the temptation to eat fast foods, because you will be hungry, yet have no time to shop.
14. Avoid "happy hour" at your favorite watering hole. By spending a happy hour at a bar, you may be inclined to consume up to 3,000 excess calories in discounted drinks. But drinking sparkling water or wine at home only costs you 750 calories.
15. Reduce your consumption of sweets. It’s a common truth that sweets and floury meals are full of surplus calories. Granted, it’s almost impossible to suppress your cravings for sweets all the time. That’s why we recommend that you to arrange a feast for yourself once a week with a low-calorie treat (about 120 calories), saving yourself about 380 calories a day for six days, or 2,280 calories a week.
Below we provide you with some recipes that are very delicious and low in fat. You may prepare them ahead of time and refrigerate them.

Katherine Tallmadge's White Beans With Garlic and Basil

It’s a very delicious meal that is very easy to prepare. 

Serves 4

Prep time: 20 minutes

Cook time: 30 minutes

    1 tablesppon olive oil

1 1/2 yellow onions, chopped

  4-8 garlic cloves, peeled and minced

      to taste

   12 ounces canned chopped

      tomatoes, drained

Salt to taste

   24 ounces canned cooked

      cannelloni beans, rinsed (buy 2

      15-ounce cans, rinse and drain)

    2 cups fat-free chicken broth

      (such as College Inn)

    1 large handful fresh basil (about

      10 leaves)

Juice from 1 lemon (1/4 cup)

Freshly ground pepper

Heat the oil in a large pot. Cook the onion and garlic over low to medium heat until soft, about 10-15 minutes. Then add tomatoes and salt and allow it all to simmer for 10 minutes; add the beans and broth. Simmer 5-10 minutes more. Add basil, lemon juice and pepper just before serving and mix it thoroughly. You may eat it either immediately, or the following morning.
A way to store: You may refrigerate it for up to a week or freeze it for up to 6 months.
Serving size is one heaping cup): 270 calories comprised of 13 percent fat (4 g; <1 g saturated), 64 percent carbs (43 g), 23 percent protein (16 g), 11 g fiber, 147 mg calcium, 241 mg sodium.

Serves 6

Prep time: 5 minutes

Cook time: 10-20 minutes

  1 pound salmon fillet

  Salt and freshly ground pepper

    to taste

1/2 cup dried mustard seeds

1/2 bunch fresh dill, lightly chopped

    (1/2 cup)

1/2 medium sweet white onion, thinly

    sliced (1/3 cup)

  1 tablespoon extra-virgin olive oil

 24 asparagus spears

  3 cups cooked instant brown rice,

    prepared according to package

    directions

Heat the broiler a little bit prior to cooking. Place salmon on a broiling pan, flesh side up. Add some salt and pepper. Add mustard seeds into the mass in a way to make them stick. Cover with chopped dill and onions and sprinkle with olive oil. Place asparagus alongside salmon. Cook for 10 minutes; check for being ready. If the dish is not done, switch off the stove and leave the salmon in oven 5-10 minutes more, or until the flesh is opaque and cooked through. Simultaneously prepare rice according to the instructions on the package. Place fish and asparagus carefully on the special plate (the skin may stick to the broiling pan). Serve with rice.
A way to store: Store refrigerated, covered, for up to 3 days.
Content: (3 ounces salmon, 1/2 cup rice and 4 asparagus spears): 322 calories, 32 percent fat (11 g; 1 g saturated), 37 percent carbs (30 g), 31 percent protein (25 g), 5 g fiber, 96 mg calcium, 40 mg sodium.

Serves 4

Prep time: 20 minutes

Cook time: 25 minutes

   12 cups water

  1/2 pound vermicelli noodles

    2 tablespoons sesame oil

    1 teaspoon vegetable oil

  1/2 red onion, julienne

    1 teaspoon grated ginger

    1 teaspoon minced garlic

    5 large, fresh shiitake mushrooms

      (or any kind of fresh mushroom)

  1/2 red bell pepper, julienne

  1/2 carrot, shredded

    1 bunch (about 5) scallions, julienne

  1/4 cup reduced-sodium soy sauce

1 1/2 tablespoons granulated sugar

    Freshly ground black pepper to taste

Boil the water. Put noodles and boil for 5 additional minutes. Drain and add 1 tablespoon of sesame oil. Set aside.
Stew onion, ginger and garlic in vegetable oil in a small pan for 10 minutes or until soft. Put there other 6 ingredients and stew 5-10 minutes more. Add noodles to pan, add with vegetables, and the rest sesame oil and black pepper, and cook for about 2 minutes more.
A way to store: Store refrigerated, covered, for up to 5 days.
Content (1 1/2 cups): 378 calories, 29 percent fat (12 g; 1.6 g saturated), 63 percent carbs (59 g), 8 percent protein (8 g), 4 g fiber, 35 mg calcium, 533 mg sodium.

Serves 4

Prep time: 30 minutes

Cook time: 1 hour

  2 tablespoons olive oil

  2 small yellow onions, peeled

    and diced

  1 pound mushrooms,

    ends trimmed and thinly sliced

  2 quarts defatted unsalted

    chicken stock

1/2 cup reduced-sodium soy sauce

  6 tablespoons pearl barley,

    uncooked

  4 gloves garlic, peeled and minced

  Salt and freshly gound black

    peper to taste

  4 4-ounce chicked breasts, boned,

    skinned and sliced into bite-size

    pieces

Pour the oil in a heavy, medium-size saucepan and heat it over medium-low heat. Add onion, cover and cook until translucent, stir it occasionally to prevent the mass from burning slightly. Add mushrooms, increase heat to medium-high, and cook until mushrooms become lightly browned without covering the pan. Don’t forget to occasionally stir. Add stock, soy sauce, barley and garlic. Let it simmer for 45 minutes. Sprinkle with salt and pepper. Let it boil. Then add chicken, reduce heat and simmer until chicken becomes opaque. Cook it about 2-3 minutes more.
A way to store: Refrigerate covered for up to three days. You may also freeze it and store in such a way for up to six months.
Content (3 cups): 335 calories, 28 percent fat (10 g; 2 g saturated), 30 percent carbs (25 g), 42 percent protein (35 g), 5 g fiber, 37 mg calcium, 1,216mg sodium.

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Please Note: The information presented throughout Lose100Pounds.org is for informational purposes only and is not a substitute for medical advice. Please see your physician before starting any diet and/or exercise program.