Eating and sticking with a low-calorie diet is one of the biggest challenges for most dieters, and it's a plan that backfires for more than 90 percent of dieters. How can you lose weight without regaining the weight back in a few weeks? The answer is to cut calories slowly and to fill up on healthier foods that actually satisfy you.

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There are plenty of healthy and satisfying foods available at your local grocery store, and all it takes is some planning and conscious food choices to cut out extra calories and maintain steady weight loss.

Simple Strategies to Cut Calories

Some of the most effective and simple ways to lose weight without counting calories include:

• Exercising portion control. Learn about serving sizes and healthy portions so you don't end up eating more than your body really needs. You may need to measure and weigh your food when you first start learning this technique, but making a mental note of a "real" serving size will help you make better choices for a lifetime.
• Eating high-fiber foods. Natural foods such as fresh fruits, vegetables and whole grains contain high levels of fiber, which can fill you up quickly. When you're trying to lose weight, high-fiber foods can be a valuable addition to your daily menu and help you keep your appetite in check.
• Eliminating junk food from the daily menu. Too many sugary, salty and processed foods can be the ultimate diet saboteurs. Make a conscious decision to eliminate junk food from your diet and reach for wholesome, nutritious and natural foods as often as possible.