We know very well what we need to see the calories in our effort to lose weight effectively. If you want to shed off those extra kilos, just work smart and not hard. Who says you need to live on lettuce to lose weight.

The simple trick is to create a book to lose weight, which is aim at the deficit of 500 calories per day. It is estimated that shed off half a kilo per week. If you can be motivated to support this, you will be able to achieve weight loss without pain.

Here are some ideas to try immediately to lose:

1. Weight train

If you do this for an hour, burning 395 calories (based on women's 65kg). And if you dress your salad with salt and pepper and a drizzle of oil, that will save you 100 calories by skipping with fat. That's a total of 495 calories saved.

2. On foot

Walking briskly for 75 minutes, this saves 410 calories more than if cut half a glass of wine, which is another 100 calories saved. That is a total deficit of 510 calories.

3. Run

Running for 25 minutes can easily burn 257 calories. For more calorie deficit, you can change a 10-ounce baked potato with one 5-oz. It's even better when covered with nonfat sour cream instead of butter. You save 237 calories just for this.

4. Bicycles

If you bicycle for 40 minutes at 22.5km/hour, burning 395 calories. To top it up, pass on the chocolate candy bar, that could set an average of 100 calories saved. In total deficit is 495 calories.

It is also imperative that you recognize what a healthy portion of anything, but for most women this is not easy to do. End underestimate the number of calories taken daily by more than 25 percent.

One way to control portion size is reduced the size of their dishes. You will eat less if you use a plate of salad for a main dish or dessert plate for soup. Another way is to order two appetizers instead of a plate principal. This will certainly fill up, but no charges up calories.

If you have decided that their effort to lose weight successfully, will benefit greatly for reading and understanding on the control diet and calorie intake, as it helps in weight loss without misery.

Get your exclusive free report on Weight Loss at http://www.Weight-Loss-Secrets-Revealed.net

If you are even remotely interested in eating healthy for weight loss, check out my site for more information and secrets on negative calorie food.

Shafir Ahmad is an Infopreneur bringing you the best information.