Replace Refined Carbs with Whole Grains Instead of eating white rice, eat brown rice or quinoa. Eat whole grain breads instead of breads made with bleached enriched flour. In addition to keeping you feeling fuller longer, the fiber in whole grains helps to aid weight loss. Replace Red Meat with Lean Protein Instead of eating deli meats, hamburgers, pork chops and steaks, eat 4 oz of salmon, tuna or baked chicken at dinner. Avoid High Fat Junk Foods To lose weight fast, eliminate junk food from your diet. Foods like cookies, ice cream, potato chips, pizza and French fries contain hundreds of empty calories that lead to weight gain without providing nutrition. If you feel snack-y, opt for some crunchy veggies or fruit instead. Avoid Sugary Drinks and Fruit Juice Instead of drinking sugary beverages like lemonade or novelty coffee drinks, drink water with a squeeze of fresh citrus fruit. Fill ⅔ of Your Plate With Vegetables Vegetables contain lots of fiber and the nutrients your body needs to function properly. Although they contain very few calories, they create a feeling of fullness, which helps to prevent overeating. Eat a variety of colors to maximize health benefits. Eat a Salad Every Day for Lunch Heap the salad with leafy greens, veggies and healthy fats like raw nuts or avocados. To keep the salad healthy, use citrus based dressings or olive oil and vinegar rather than fatty dressings like ranch or blue cheese. Eat a Big Lunch and a Small Dinner Lunch should be the biggest meal of your day, constituting about 40% of your daily caloric intake. Eating the majority of your calories midday gives you a chance to burn them throughout the day. Avoid Eating Right Before Bed You burn more calories while you’re awake than you do while you’re asleep, so try to avoid eating in the four hours before you go to bed. Practice Mindful Eating Avoid eating while working or watching television. Instead, when you eat devote all of your attention to enjoying your food. Mindful eating helps to prevent overeating.