Yes, it is possible to reduce weight quickly. There are numerous fad diets that promise to help you lose weight quickly while leaving you hungry and deprived. But what good does it do to lose weight only to gain it back? It's best to lose weight gradually if you want to keep the pounds off in the long run. And, according to many experts, you can do it without going on a "diet." The trick is to make small changes to your lifestyle.

3,500 calories are equal to one pound of fat. You can lose around a pound each week by slashing 500 calories per day through food and exercise changes. If you merely need to maintain your current weight, cutting 100 calories per day will suffice to avoid the 1-2 pounds that most adults gain each year.

Adopt one or more of these simple, painless weight-loss tactics without resorting to a "diet":

• 1. Start your day with a healthy breakfast. Many people who have lost weight and kept it off have a habit of eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids, "but they usually end up eating more throughout the day." "Studies suggest that persons who eat breakfast have lower BMIs and perform better at school and in the boardroom than those who don't." For a quick and nutritious start to the day, try a bowl of whole-grain cereal with fruit and low-fat dairy.

• 2. At night, shut the kitchen door. Set a timer for when you'll stop eating so you don't succumb to late-night cravings or mindless munching while watching TV. "If you want something sweet after dinner, have a cup of tea, a piece of hard candy, or a small bowl of light ice cream or frozen yogurt," recommends Elaine Magee, MPH, RD, WebMD's "Recipe Doctor," and author of Comfort Food Makeovers.

• 3. Liquid Calories are a good option. Wisely. Sweetened beverages are high in calories, yet they don't satisfy hunger the way solid foods do. Water, sparkling water with citrus, skim or low-fat milk, or small servings of 100 percent fruit juice will quench your thirst. If you're hungry in between meals, try a glass of healthful and low-calorie vegetable juice. Keep an eye on your alcohol calories, since they can easily pile up. Limiting alcohol to the weekends can save you a lot of calories if you consume a glass or two of wine or a cocktail every day.

• 4. Liquid calories are a good option. wisely. Sweetened drinks are high in calories, but they do not satiate hunger as solid foods do. Water or sparkling water with citrus fruits, skim or low-fat milk, or small servings of 100% fruit juice will quench your thirst. If you're hungry between meals, try a glass of healthy, low-calorie vegetable juice. Watch your alcohol calories, as they can easily build-up. Limiting your alcohol intake on the weekends can save you a lot of calories if you consume one or two glasses of wine or a cocktail a day.

• 5. Grain is the way to go. By replacing refined grains like white bread, cakes, pastries, and pretzels with whole grains, you'll get more fiber and fill up faster, making it easier to eat a reasonable portion. Whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers are some of the healthier options.

• 6. Take command of your surroundings. Controlling your environment, from filling your kitchen with plenty of healthy options to choosing the correct eateries, is another simple way to help you lose weight. That means keeping away from all-you-can-eat eateries to prevent temptation. While it comes to events, Ward advises, "have a nutritious snack beforehand so you won't be hungry, and be selective when filling your plate at the buffet." Wait at least 15 minutes before returning for more food and drink a large glass of water.

• 7. Portions should be trimmed. You could lose weight if you did nothing else except lowering your portions by 10% to 20%. The majority of meals offered in restaurants and at home are larger than you require. Get your measuring cups out to get a handle on your typical portion amounts and focus on reducing them. Use small dishes, plates, and cups to get rapid portion control, suggests Brian Wansink, Ph.D., author of Mindless Eating. You won't feel deprived because the food will appear to be plenty on delicate serving utensils.

• 8. Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

• 9. Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

• 10. Cappuccino MCT is a coffee with slimming properties. It is so-called bulletproof coffee - a beverage with the addition of healthy fat, allowing you to lose weight, decrease your appetite and improve cognitive functions. Cappuccino MCT is a product that gives the body a huge boost of energy, driving the metabolism and fat burning process.

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