Little changes can make a big difference in the fight against fat.

More than 34 percent of Americans are obese, but being even just a few pounds overweight can be risky for your health.

Research shows it increases your risk of heart failure by 49 percent and can take years off your life.

Little changes can make a big difference in the fight against fat.

If you need help shedding those extra pounds, just follow these few simple rules.

Start your day off right, new research shows drinking fat-free milk causes people to eat 50 fewer calories at their next meal.

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	Metabolism News 8's Crestina Chavez shares some helpful advice to boost your metabolism and fight fat.

Drizzle on the olive oil. It contains Oleic Acid which curbs hunger.

You can also punch up the burn with hot peppers. Capsaicin --the compound that makes them hot-- temporarily boosts your metabolism up 23 percent.

Also, watch what you drink.

“One in every four calories that we consume everyday comes from sweetened beverages,” metabolic diet follower, Pamela Dorsey, said.

	Quick eaters are three times more likely to be overweight than those who eat more slowly.

You can lose an extra five pounds a year by swapping sugary drinks for water.

Other ways to fight flab is to slow down at meal time. Quick eaters are three times more likely to be overweight than those who eat more slowly.

Another tip, chow down on your own. Eating with someone else can cause you to consume 35 percent more food.