I need to lose weight but how? Summer is coming and you are desperately have to lose weight, but how?Lose weight quickly with a healthy diet and exercise.

The bad news is, there really is no other way to do it. If you follow a diet too low in calories, your metabolism will slow down and weight loss will really become more and more difficult.

Exercise, on the other hand, can really speed up the weight loss, but exercise only is rarely successful. To lose weight, with exercise only, you will have to exercise for a few hours a day and few of us can do that.

So, the only way when you are thinking of how lose weight quickly, still is the time honored combination of diet and exercise. Do both in moderation and the fat will melt away much faster than you would have believed possible.

So, you can really change the bad news into good news if you combine a healthy diet with moderate exercise! This is important, with moderate exercise you will lose more fat than by overdoing it!

With only a little effort, you can have your summer body in time for the summer vacation. Go for it, you only have weight to lose, and lots of it!

We have all heard about the food guide pyramid or the plate system. This is a visual way of showing us how much we are supposed to eat of each food group. This holds true whether you want to maintain your weight or want to lose weight.

The only thing that changes, when you want to lose weight, is the total amount of food, but the proportion stays the same. The one exception is your carbohydrates. If you want to lose weight, you have to cut down on the proportion of carbohydrates to your other food groups.

Unfortunately, in how to lose weight, calories are important. To lose weight you have to use more calories than you eat. There is no other way. That is why a combination of diet and exercise is so good. You burn extra calories with the exercise.

• 5 Small portions of carbohydrates, including starchy vegetables
• At least five portions of vegetables, concentrating on the so-called "free" veggies
• 3 Small portions of fruit
• 3 Small portions of low fat protein
• 2 portions of low fat or fat free dairy products
• 3 Teaspoons of oil, butter etc.

When it comes to the fat portions, you have to adjust it for sauces etc. read the labels!

Of course this is only an indication; there are many factors that has to be taken into account when considering it all. It may be best to get hold of a good diet that can give you expert guidance.

When you exercise it is important to remember that moderate exercise is best for burning fat. About thirty to forty minutes of moderate exercise everyday will help you melt the fat away faster than when you overdo it and hurt yourself.

Any exercise that pushes your heart rate up to a maximum of 60% of the maximum rate is suitable to help with burning that fat. If you are only starting a program, a brisk walk will probably be enough. It all depends on your fitness level. You are the only one that can really know that.

If you want to work out your maximum heart rate, take 220 minus your age.  So, from there, to figure out your optimal heart rate for fat burning, take 60% of that and you have your maximum heart rate to work the most efficiently.  If you are 25 years old, the formula would look like this: 220-25= 195x60%= 117. Now you have to divide this by 6 and you have a 10 second count. Now all you have to do is to count the amount of beats in ten seconds and you will find out if you are exercising in the correct zone.

If you want to burn fat, stay in the 60% zone. Keep this up for 30-40 minutes, 3-5 days a week and watch the fat melt away.

Here is a list of the so-called "negative" vegetables that is good for healthy weight loss. Do not eat only these, but they are very good choices so make most of your choices from them. It is important to eat as wide a variety as possible.

Asparagus, Beets, Broccoli, Carrot, Cauliflower, Celery stalk, Celery root, Cucumbers, Eggplant, Endives, Garden cress, Garlic, Green beans, Green cabbage, Lamb's lettuce, Lettuce, Onions, Radishes, Spinach, Tomatoes, Turnips, Zucchini

Once again, this is only an indication. Eat as wide a variety as possible. Do be careful of bananas though, only about half a banana is one fruit portions.

Apples, Blueberries, Cantaloupes, Cranberries, Grapefruit, Lemons, Papayas, Pineapples, Prunes, Raspberries, Strawberries, Tangerines

With your protein, always think low fat. Fish and the white meat of chicken is the best choice as far as meat goes. Any other meat, you have to make sure that all the visible fat has been removes and your portions always have to be smaller.

Legumes are always a very good choice as they are very low fat and have lots of fiber that is very helpful in weight loss. Always remember you have to eat legumes with a carbohydrate to provide your body with a complete protein.

For your dairy products you always have to try and eat fat free. Fat free yoghurt and fat free cottage cheese is always a very good choice. You have to be very careful with hard cheeses as they often are very high in fat. Once again, read your labels!

Now for a last thought concerning "how lose weight quickly" be careful not to add any extra calories with your cooking methods. Steaming and grilling are the best ways to prepare food. Use herbs to flavor your food.

You will find that there are lost of How To Lose Weight Tips available to help you with your food preparation.