You can makeover your diet one meal at a time and lose weight quickly and easily with this five point check list. Apply each makeover trick and you'll increase fat burning, boost metabolism, increase energy, and save yourself the stress of being on a deprivation diet.

1. Start with hydration: Being hydrated prevents overeating and helps digestion which accounts for 60% of your metabolism. The more efficient your digestive system the more fat you burn and the more calories you burn. Start each meal with an 8oz glass of water.

2. Use the plate method: No need to count calories when you use the plate technique. Use an 8" plate and fill 1/4 with low fat protein, 1/4 with healthy carbs (brown rice and/or fruit), and 1/2 with veggies and salad. The more you stick to this formula the easier it is to control calories. It also makes it easier to eat 5-6 small meals a day and you already know how that can boost metabolism in a big way.

3. Keep it fresh: Eating fresh and organic provides vitamins and nutrients that you just can't get from vitamin enhanced packaged foods. A recent issue of Self magazine reports that "vitamins and phytochemicals don't act the same way when they are isolated and inserted into foods as they do in whole food" Another advantage of eating real foods is you avoid the sugar and carb cravings that foods with artificial sweetners produce.
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4. Add good fats: A great way to control calories, portions, fat, and car intake is to include healthy fat in your meals. Try 6 walnuts or almonds before a meal, a tablespoon of olive oil on your salad or cooked veggies, a tablespoon of almonds butter or peanut butter on toast or an apple, a slice of avocado on scrambled eggs or in a grilled chicken wrap. Good fat satisfies and also burns fat so try to eat a small amount at each meal.

5. Factor in smart cheats: Moderation is a much better option than deprivation because the latter always leads to binges and diet meltdowns. Plan your cheats and include them in your portion plate (in the carb section for sweets or the protein section for fat). Putting it on your plate with the rest of your food puts things into perspective and makes you aware of your choices. When you know how much of your meal is junk and how much of it is healthy you're more likely to make better choices.

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