We have all packed on some extra pounds over the winter. We now realize the time we spent huddled indoors snacking away, or for me, enjoying those Sunday NFL tailgate parties has lead us all to want to lose weight fast. I guess I shouldn’t be surprised what a few beers and some hot wings can do for your mid section. You know the old saying; light beer just means you get to drink more of them.

The nicer weather is coming around and we all want to look good in bathing suits, shorts you name it. So here are some techniques you can start applying today and you should have no problem losing that extra five to ten pounds by the end of the first week. Of course results may vary.

To start you need to implement a better eating strategy. For one week you are going to eat six smaller well balanced meals everyday. You are going to cut out all of the sugary snacks, soda, and other soft drinks. Your meals will be made up of three food groups, protein, carbohydrates and green vegetables.

Each meal should consist of one serving of each food group mentioned above, with a serving size being the same size as your clenched fist. This makes it easier to follow and eliminates all the weighing and calorie counting. Remember we are trying to lose weight fast.

Your proteins should come from lean meats, chicken breasts, egg whites or egg substitutes and of course fish. Carbohydrates should be whole or multigrain breads and cereals, brown rice and potatoes. Finish your plate off with green veggies such as spinach or broccoli.

Just eat one meal every two and half to three hours throughout the day until your reach 6 meals. To make it easier to follow prepare all of your meals for the week ahead of time, so this way all you have to do is pop it in the microwave and move on.

So you now have your nutrition plan for the week, time to put together a quick exercise regimen to speed things up. Studies have shown that combining a healthy nutrition plan (which you now have) with exercise (which I am about to give you) increases weight loss.

For your cardiovascular activity, if you do not have access to a stationary bike or treadmill or a gym membership, all you need to do is walk your neighborhood. Try doing about a mile and do it at a fairly quick pace. You need to get that heart rate running faster then it normally does at rest.

Do some crunches and push ups during commercial breaks of your favorite television program. This way you are getting some exercise in while watching TV. Now that is quality multi tasking. Three commercial breaks should do it.

There you have it! A nutrition program and exercise program that fits anyone’s lifestyle. Give it a try for a week and watch how you drop the weight.

Just remember to get a complete physical from your primary care physician prior to beginning any type of exercise, nutrition or weight loss program.