There are several number of diet plans that claim to help you shed excess kg quickly and safely, but the only tried and true way to lose weight is to eat fewer calories than you burn. That means you'll need to make dietary changes, as well as add exercise to your daily routine. Fish is a nutritious food to add to your weight-loss plan, particularly if you use it to replace fattier and higher-calorie cuts of meat, because most fish are low in fat and calories.

The following tips will help you lose weight quickly and easily

1. Replace your usual serving of beef, pork or poultry with fish. Start by replacing one meat-based meal per week with fish, and gradually work your way up to eating fish three or four times each week. Not only will you take in fewer calories, which can translate to weight loss, but you'll also boost the health of your heart. Eating fish as part of a calorie-restricted diet can help you shed excess kg.

2. Prepare fish in healthy ways. Brush the fish with heart-healthy olive oil and sprinkle it with dried herbs and spices. Grill the fish on an outdoor grill or bake it in your oven. Don't fry the fish because that adds an unhealthy amount of fat, as well as a large amount of calories, to your meal.

3. Include fatty fish in your diet. The type of fat in fatty fish, such as salmon, mackerel and trout, is unsaturated, which is good for your heart. The "American Journal of Clinical Nutrition" reports that the protein in these types of fish can also help control your appetite so that you eat less food and take in fewer calories. They also contain omega-3 fatty acids, which can boost the health of your heart.

4. Eat healthy side dishes with your fish. Steamed vegetables, such as broccoli, green beans or carrots, are low in calories and add fiber, vitamins and minerals to your meal. A plain baked potato is a vitamin C-rich option and slice of whole-wheat garlic toast will add fiber. Fresh fruit is another nutritious side dish option that pairs well with fish.


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