The ads on television promising fast weight loss, or "lose 20 pounds in two weeks" may pique your interest, but the truth is, there is no quick fix when it comes to weight loss. Fad diets and quick-weight-loss programs may have some initial effect, but when you stop the drastic program, the weight goes right back on. Slow and steady is the only true path to weight loss. Follow some sensible guidelines and you can see lasting results.
Eat Well
Eating nothing but lettuce or grapefruit, or any food to excess, isn't going to lead to lasting weight loss. The American Heart Association warns that quick-weight-loss diets violate the first principle of good nutrition, which is to eat a balanced diet that includes a variety of foods. You do have to limit your calorie intake when dieting--there's no way around that. To lose a pound, you need to burn 3,500 calories more than you consume. But those calories should be nutritionally balanced, and shouldn't make you feel deprived--a good diet plan is one that you can follow for the rest of your life. Follow the USDA Food Pyramid for guidelines on a healthy balance in your diet.
Drink Smart
What you drink is just as important as what you eat when trying to lose weight. You probably know that non-diet sodas aren't the healthiest choice--a can of soda can contain 150 calories or more. But what about other drinks, such as milk and juice? While healthier than soda, they still have calories. Fat-free milk is an important part of a diet, but the Mayo Clinic warns that adults who are counting calories should drink no more than 16 to 24 ounces of it each day, and no more than four ounces of juice.
Exercise
Getting active is a critical component of a sensible weight-loss journey. Just 15 minutes of moderate exercise burns 100 calories, reports the President's Council on Physical Fitness and Sports. The recommended minimum is 20 minutes, three times a week, although increasing that amount will burn more calories and help you reach your weight-loss goals more quickly. Don't overdo it though--too much exercise isn't healthy either. Find an activity that you enjoy so you're more likely to keep up with it. Walk the dog, join a softball team or take an aerobics class--if it gets you moving and keeps you moving, it'll keep you on track to reach your weight-loss goals.
Persevere
Don't get discouraged if the scale doesn't move quickly. A loss of one or two pounds per week is healthy, reports the Mayo Clinic. Anything faster than that is hard to maintain, and it might not even be fat you're losing, but water or lean tissue. Slow and steady is the key to healthy, long-term weight loss.
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