To lose 1 pound, you have to create a deficit of 3,500 calories. By incorporating easy ways to cut or avoid 250-500 calories a day, you can lose 1/2-1 pound a week, or 26-52 pounds a year. Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work. But by making a few easy changes you can get the ball rolling on losing weight.

1. If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices and losing weight. By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.

2. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.

3. Snack more for fewer calories. People who snack all day find it easier to lose weight because they actually take in fewer calories. Enjoy healthful snacks like apple slices spread with 1 tablespoon peanut butter (about 160 calories) or 1 ounce lowfat cheese with a piece of fresh fruit (about 130 calories.) Both snacks provide natural sugars to satisfy your sweet tooth plus fiber and protein to keep you full. Opting for healthful, filling snacks that keep you away from vending-machine versions packing 250-500 empty calories each will save you thousands of calories a month.

4. Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

5. Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions, all of which are crucial to natural weight loss. Choose a broth- or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.

6. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

7. Defrost the freezer. Forget all the nasty things you've heard about frozen dinners! Supermarkets stock hundreds of lowfat and delicious frozen meals -- from meatloaf and mashed potatoes to Thai and Indian cuisine. Just add vegetables and fruit to boost nutrients. You'll save 300-500 calories every time you prepare a frozen dinner instead of ordering fast food or cooking a high-fat meal. Enjoy four frozen dinners a week and lose a minimum of 18-30 pounds a year.