Do you want to get in shape quick? Do you hide your body under oversized tee shirts and loose pants? Does your underwear consist of baggy knickers and daggy bras? Have you given up hope of ever wearing the gorgeous thong bikini you bought six months ago? If your answer is yes, then read on to discover how to get in shape quick.

Understand the weight loss equation. The math is quite simple. If you eat more calories than you use up, the excess will end up on your hips, chin, arms, thighs, butt - anywhere it can find a home.

Applying the weight loss equation. So, to get in shape, you will need to reduce your calorie consumption and increase your calorie expenditure. It is possible to lose some weight simply by exercising more. On the other hand, depending on how much you eat, you may not be able to exercise enough to burn off the additional calories. So it makes more sense to reduce your calorie intake as well as ramping up your exercise program.

The next thing to do, is to go through your fridge, freezer and pantry. What do you have on the shelves: biscuits, sweets, cake, rich cheese, tubs of full fat cream, ice cream and yoghurt? If you think you can save them for an occasional, small treat, then leave them alone. Otherwise, out they go.

Feel free to bookmark this food pyramid for later reference. Here's a link to an article and food pyramid for vegetarians, too. In summary, a healthy diet consists of:

• fresh vegetables and fruit particularly those that are high in fibre and water. They will fill you up faster and for longer. (at least 5 serves of vegetables and 2 of fruit a day)
• whole grain products like bread, pasta and rice (6-10 serves a day)
• low fat dairy including lean yoghurt, cheese and milk, also vegetarian sources like nuts, pulses and beans (2 to 4 serves a day)
• lean sources of protein like eggs and fish, also meat and poultry with skin and fat removed (1-2 serves a day)
• unsaturated oils such as olive oil, canola oil, safflower oil, linseed or flaxseed, and sunflower oil. Give sources of saturated and trans fats like potato chips, hard cheeses the flick if you're on a fat loss diet - or at least eat them sparingly. You may find that saving these food groups for occasional treats ensures that you will enjoy them more and don't take them for granted. :-)

Other tips

• Remember to broil or steam your food. If you do pull out your frypan, it's enough to spray it with olive oil.
• Drink 6 to 8 glasses of water a day, more if you're exercising.
• Watch your salt intake. The average person needs a maximum of a teaspoon or 2400 milligrams of salt a day (from all sources) to maintain muscles, nerves, heart, and tissue fluid balance. More than that can trigger fluid retention. It can also damage your health long term, however, that's not the topic of this hub. For the time being, remember that fluid retention can add a couple of pounds over night and is another good reason to think twice before reaching for that packet of chips, peanuts or the salt cellar.
• Last but not least, it doesn't hurt to have a couple of packets of sugar-free chewing gum on hand. You may have a day when you absolutely have to be chewing on something but can't afford to go over your calorie limit for the day.

If you have been a couch potato for the last 6 to 12 months, now is not the time to take on the training program of a marathon runner. You're likely to injure yourself. The sensible thing to do is to think about your exercise program as the beginning of a long term lifestyle change.

Head off to see your medical practitioner and get his or her approval to start an exercise program. You may like to chat about what would be suitable based on your current fitness level. Perhaps you could do some gentle walking for 15 minutes at lunch time or park the car two blocks away from the office and walk the rest of the way? Or have you always wanted to learn belly dancing, pole dancing or hip-hop but never got around to it?

Having said that, do make a start. Even if you're not exercising strenuously enough to burn many calories, the exercise will do the world for your state of mind. You're also building a healthy lifestyle, step by step. Longer term, you could join a gym or work with a personal trainer. For the moment, notice how pleasant the sun feels on your skin and how your mind is clearer because you have taken time away from work. Ask a friend to join you if you need the additional motivation to keep going and enjoy each other's company.

In theory, getting in shape is quite simple. We know that putting our intentions into effect is another matter altogether. It takes a darn good method, determination and support to be able to achieve this.

But don't let that stop you. Get started today.

All the best.

If you would like to learn more about how to get in shape quick, feel free to check these three programs:

• Strip That Fat - Lose up to 10 lbs in just 2 weeks!
• Fitness Model Program - How to look like a fitness model without being one!
• Truth About Abs - How to lose stubborn belly fat, get flat sexy six pack abs the right way!