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Message: <blockquote data-quote="Ms.Cherry Blossom" data-source="post: 7455700" data-attributes="member: 283623">FIGHT FAT: 10 EASY SECRETS                          Reduce calories with tiny tweaks, and get ready to shed pounds.                                          <img src="http://www.womenshealthmag.com/files/20-minutes-fit/secrets-1.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />          Have you hit a plateau? Are the pounds slower to come off these days?  Are your muscles sore? Do you feel like blowing off your workout and  diving into stuffed crust pizza with pepperoni? All that’s normal. Try  these 10 smart ways to turbocharge your weight-loss efforts. When it  comes to cooking and eating, tiny tweaks can add up to more pounds lost  and another notch on your                                     <img src="http://www.womenshealthmag.com/files/20-minutes-fit/secrets-2.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />          Master Your Midday Meal   1. Know Your Deli MeatsSandwiches are the architecture of the common lunch-eater, but you need  to start with a solid foundation. The hierarchy of health, in descending order:- Turkey and chicken- Roast beef- Ham- Weird processed things like salami and olive loaf  2. Turn Your Sandwiches Green Replace mayo with a spread of ripe avocado to moisten a dry sandwich.  Avocados are packed with monounsaturated (good) fat to help lower your  cholesterol. Plus, researchers at Ohio State University found that  phytochemicals in avocados may help prevent mouth cancer.   3. Be Slick with Your Oil"Avoid splashing 'light' olive oils over your salads," says Elena  Paravantes, registered dietitian for the Hellenic Dietetic Association  in Greece—light varieties have fewer cancer-fighting antioxidants than  the extra-virgin kind, plus they have a less intense flavor. Not sure if  your oil's up to snuff? "Good-quality extra-virgin olive oil should  have a fruity, peppery, slightly bitter taste and leave a faint burning  sensation on the throat," she says.                                      <img src="http://www.womenshealthmag.com/files/20-minutes-fit/secrets-3.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />          Hone a Restaurant Strategy    4. Start Your Meal with an H20 AppetizerDrink two glasses of water before every meal. This will keep you  hydrated and make you feel less hungry, possibly reducing your food  intake and aiding weight loss.   5. Always Say "Iced Tea" Get into the healthy habit. When the waitress asks what you want to  drink, always say "iced tea—unsweetened." You'll cut calories and earn a  dose of antioxidants, which are crucial to your body's defense against  heart disease, cancer, even wrinkles. A U.S. Department of Agriculture  study found that a serving of black tea had more flavonoids than a  serving of broccoli or carrots.   6. Go HalfsiesHere's a simple rule for buffet eating at a party that'll help you keep  your meal balanced for weight loss: Fill half of your plate with  vegetables and fruit. Fill the rest of your plate with equal amounts of  whole grains and other high-fiber carbs, and lean protein.                                      <img src="http://www.womenshealthmag.com/files/20-minutes-fit/secrets-4.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />          Give in to Chocolate Cravings   7. You don't have to deprive yourself of the sweet stuff.Drink two glasses of water before every meal. This will keep you  hydrated and make you feel less hungry, possibly reducing your food  intake and aiding weight loss.                                      <img src="http://www.womenshealthmag.com/files/20-minutes-fit/secrets-5.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />          Cook Smart   8. Create the best steam for your broccoliFor perfectly cooked and nutrient-rich vegetables, rinse, throw  them in a sealed container, and microwave for 3 or 4 minutes. Boiling,  blanching, or oversteaming zaps vegetables of their nutrients—the only  water you need is the drops that cling after rinsing.     9. Rinse Your BeansCanned beans—kidney, cannellini, chickpeas—are a quick and easy way to  add protein and fiber to your meals. But they can also spike your daily  sodium intake, increasing your risk of stomach cancer and high blood  pressure. Simply rinsing them, however, will shed one-third of their  sodium.  10. Swap Red Meat for LentilsTo make a low-fat, antioxidant-packed lasagna, use half the usual amount  of ground meat and make up the difference with red lentils. They're  still protein packed, but lentils are fat-free and high in fiber, making  them more filling, too. And since red lentils have a neutral taste,  they'll simply soak up the flavors in your sauce. You won't even notice  them. Promise.</blockquote>

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