Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY
 Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

Diet to lose 15 to 25 pounds

The 3 Day Diet

Day 1

• For breakfast, have black coffee or tea, half a grapefruit and one slice of toast with two tablespoons of peanut butter
• For lunch, have a half cup of tuna with one slice of toast as well as coffee or tea
• For dinner, consume seven slices of any meat product, eat one cup of string beans, one cup of beets, one small apple and one cup of vanilla ice cream

Day 2

• For breakfast, eat one egg, half a banana and one slice of toast with either black coffee or tea
• For lunch, eat one cup of cottage cheese and three saltine crackers
• For dinner, eat two hot dogs, one cup of broccoli, half a cup of carrots and one cup of vanilla ice cream

Day 3

• For breakfast, eat three saltine crackers, one slice of cheddar cheese, one small apple and drink a cup of black coffee or tea
• For lunch, eat one hard boiled egg along with a slice of toast
• For dinner, eat one cup of tuna, one beet, one cup of cauliflower, half a cantaloupe and half a cup of vanilla ice cream

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DIETA ANALIZADA POR NUTRICIONISTA: ES EFECTIVA!!!
Debe seguirse exactamente para perder 30 libras en un mes.

PRIMER DÍA

DESAYUNO: café o té sin azúcar ni leche, 1/2 pomelo,(toranga) 1 rebanada de pan tostado, 2 cucharadas de mantequilla de maní.

ALMUERZO: 1/2 taza de atún al agua, 1 rebanada de pan tostado, te o cafe sin azúcar.

COMIDA: 1 pedazo de cualquier tipo de carne ( 85 grs), 1 taza de porotos(ejotes) verdes, 1 taza de betarragas,(rabanos) 1 manzana chica, 1 taza de helado de vainilla

SEGUNDO DÍA

DESAYUNO: 1 huevo, 1/2 plátano ( banana), 1 rebanada de pan tostado, cafe o te.

ALMUERZO: 1 taza de quesillo ( queso blanco), 5 galletas de agua o soda.

COMIDA: 2 salchichas ( hot dog), 1 taza de brócoli, 1/2 taza de zanahoria cruda, 1/2 banana, 1/2 taza de helado de vainilla.

TERCER DÍA

DESAYUNO: 5 galletas de agua o soda, 1 rebanada de quesillo (queso blanco), 1 manzana chica, te o cafe sin azúcar.

ALMUERZO: un huevo duro bien hervido, 1 rebanada de pan tostado.

COMIDA: 1 taza de atún en agua, 1 taza de betarragas, 1 taza de coliflor, 1/2 melón congelado.1/2 taza de helado de vainilla.

Debe ser seguida por tres días consecutivos.
Después comer normalmente (no abusar ni exagerar).
Después de comer cuatro días normalmente se puede volver a comenzar la dieta.
Se puede perder hasta 30 libras en un mes.
Es una dieta sin riesgos, no se debe comer ni picotear entre comidas!!!.