How to Lose Weight Fast Without Unnecessary Dieting!

Here are some options suggested for each meal. Every day, select one breakfast, lunch and dinner from the list. Don't worry about keeping track of the your calories otherwise- that has already taken care of. Eat three satisfying meals and come out total of 1200 calories.Following the '3-4-5 rule', you will eat about 300 calories in the morning, 400 early afternoon and 500 at night.(A happy note for super busy: There are sme fast food options as well. Some days are tough to survive without a snack, so if you are going to grab something, choose from the list of 100-calorie options. And remember that every calorie counts, so don't go overboard.

Feel free to customize this diet to satisfy your tastes - just be religious about the portion sizes so that the calories will stay the same.


Drink lots of water - at least 10-12 glasses a day. When you don't drink enough, your body startsfeel likt it's in desert and it holds on to whatever moisure in hand. The result:You may begin to bloat. SO drink up. Try to avoid alcohol, besides adding lots of calories, it's serious dehydrater. Another super-bloater: SALT. Please, put down the shaker!

READY, SET, LOSE WEIGHT!

BREAKFAST (DON'T MISS IT)

^{300 Calories per plan}

^{1. 2 eggs done the way you like but with minimal oil in a non-stick pan, a slice of brown bread and a glass of organge juice.}

^{2. 1 cup of high-fiber cereal (oats cooked in water or kellogg's Raisin bran) with 1 cup skim milk and an apple.}

^{3. Large smoothie made with 1/2 cup of plain yogurt, one banana and any one other fruit of your choice. And a spoon fruti crush or honey if your using plain yogurt; plus a tablespoon of nuts to munch later!}

^{4. 1 cheese toast made with 1/4 cup low mozzarella; 1 orange and 1/2 cup of plain yogurt.}

LUNCH (Eat more veggies)

^{400 calories per plan}

^{1. Sandwich: 2 slices of wholewheat bread, shredded chicken or chopped boiled egg in light mayonnaise, with cucumber, tomato, bell peppers, carrot, lettuce(any or all). Finish with a handful of grapes!}

^{2. Subway's veggie delight, or Turkey Breast and Ham, or Turkey Breast; or a roasted chicken breast salad without mayonnaise.}

^{3. Prefer McDonald's? Try Chicken Mcgrill or chicken Mexican wrap without mayo and cheese. Add a piece of fruit or spicy tea to finish.}

^{4. 0.22 lbs of grilled fish, 2 cups of cabbage, carrots, and spring onion cooked in minimal oil, 1/2 cup of rice and 1/2 cup of pineapple pieces.}

^{DINNER (HAVE IT EARLY)
500 calories per plan}

^{1. 2 piece of grilled chicken (skin removed or excess oil removed), with one cup of non-creamy tomato sauce and half cup of mashed potato.}

^{2. 1 cup of chicken or mushroom soup; 1 cup cooked pasta and 2 cups of veggie tossed on tomato based sauce.}

^{3. Chicken sandwich: Toast 2 slices of bread, fill with shredded chicken, pineapple pieces and salsa with little low fat cheese. Add green salad with a small peer, tossed with 1 tbsp low fat dressing.}

^{4. 2 pieces of fish dish made with minimal oil, with 1 cup of rice or 2 rotis and cooked(steamed) green vegetables.}

^{5. Homemade pizza: Grill a medium pizza base with cooked tomato-onion topping, herbs and low fat cheese. Combine with salad leaves dressed lightly with low fat vinaigrette or lemon juice and mustard.}

SNAKS ( For when you really need one)

100 calories each

^{1. 1 cup of plain or flavored yogurt or 1/2 cup fruit.}

^{2. 1 apple, orange or banana.}

^{3. 2 cups popcorn, no salt or butter.}

^{4. 1 natural valley granola bar}

^{5. 1 cup vegetable soup (any variety except the "creamy of" kind)}

^{6. 2 small pieces of dark chocolate.}

Good luck!