Most people to achieve the desired volume does not need to lose 20 or 30 kg. buy phentermine online at cheap prices. All they need \”for happiness\” - is to lose some 5-7 kg. But you do not want to because of this \”stuff\” to sit on a diet, change lifestyle, give up favorite foods and habits. And that is not required. Sometimes to get great results need only small changes. To maintain the weight that you already have, it is necessary that the amount of food intake in calories consistent with your energy. In order to collect 500 g of excess weight, you need to consume in excess of the daily value on average about 3500 calories. Create a daily deficit of 100 calories or consuming less calories or increasing physical activity - and help you lose 5 kg per year. Yes, it is slow, and the results may not be visible immediately. But all the experts unanimously assert that the slow weight loss is more useful and efficient rapid, after which the discarded weight usually comes back with a vengeance. In this case you do not have to seriously reconsider your eating habits, you just make any small changes. These changes should be simple, invisible and easy to satisfy. First try for a few days write down everything you ate and drank. Then make a small change in their habits. 1. If you consume daily 2-3 (or more) servings of dairy products, go to the low-fat types or products with reduced fat content. Of the three servings a day, you\’ll save about 200 calories and more than 10 grams of fat. And this is almost 10 kg of excess weight in a year. 2. If you prefer a hearty supper, put on a plate of their usual portion, and then defer back exactly half. You do not go hungry, and the number of calories will dramatically decrease. Also sleep on a full stomach is bad. 3. Reduce consumption of animal oils and margarine. Even a simple rejection of one morning\’s bread and butter will lose up to 5 kg per year. Instead of butter on sandwiches, try using a small amount of cream cheese or cream cheese, because in some varieties, only 20% fat. 4. Cool the pot of soup, sauce or stew, and then remove all floating on the surface of the fat. By doing this, you can reduce each serving is 100 calories. 5. When cooking, use lean meat and remove fat from the chicken and the skin - so you can lose up to 10 kg per year. 6. A glass of fruit juice replace this, and you will not only save 100 calories, but also receive a portion of useful fiber. 7. A cup of coffee or a cappuccino cup, replace the usual coffee with sweetener - get all the same 100 calories. 8. Reduce the consumption of egg yolks. Instead of one whole egg take two egg whites - most recipes will not be harmed, and you\’ll save about 50 calories. 9. Use a light low-calorie mayonnaise. Calorie-fat mayonnaise - 100 calories per 1 tablespoon, while calorie light mayonnaise - half, 50 calories. A better substitute mayonnaise unsweetened yogurt - 15 calories per tablespoon. 10. Sandwich with white bread to replace the sandwich on whole wheat bread - will save 100 calories per sandwich and get health benefits. 11. Instead of pouring ice cream with chocolate, caramel or jam, sprinkle it with fresh or canned fruit. Savings - 50 to 200 calories. 12. Exercise at least 10 minutes a day, preferably half an hour. If the thought of sport you unbearable, try to dance or walk. If you\’ll be dancing every day for half an hour or take a quick step three times for 10 minutes, then ceteris paribus will drop for the year 5-7 kg. 13. Walk up the stairs. 5 overflights 3-4 times a day will provide all the same loss of 5 kg per year.