True Ways to Lose Weight

The Centers for Disease Control and Prevention states that 26.7 percent of the U.S. population was obese as of 2009, and that the rate of obesity increased by 1.1 percent from 2007 to 2009. With the prevalence of obesity and the abundance of weight-loss advice on the Internet and on television, finding the true way to lose weight can be challenging. Fortunately, you can lose weight by following some simple, sound principles.

What to Avoid

Avoid fad diets and embrace healthy eating while losing weight; this affords you the best opportunity to make sustainable changes to your lifestyle. The Weight-Control Information Network indicates that a fad diet is one which focuses only on certain categories of food, promises quick weight loss with little effort or recommends nonprescription weight-loss supplements. Losing weight using a healthy eating plan is sustainable, good for your body and teaches you new, healthy habits.

Calorie Counting

A study led by Dr. Frank Sacks published in the "New England Journal of Medicine" in 2009 found that when participants cut their calories, they lost a similar amount of weight, regardless of whether they followed a diet high or low in protein. As you attempt to lose weight, focus more on calories than trying to eat low carb or high protein. Keep track of your caloric consumption using either an online source, a dietary journal or a smartphone application. Counting calories allows you to keep your caloric consumption below your body's needs, creating a calorie deficit that will result in true weight loss.

Nutrient Awareness

Eating fewer calories with no regard to nutrient balance may result in temporary weight loss. However, in order to sustain your weight loss, you should eat the proper balance of nutrients to help you lose weight as well as lessen your chances of developing heart disease, high blood pressure and other serious conditions. Focus on healthy choices such as fruits and vegetables, choose high-quality carbohydrates such as whole grains, drink adequate amounts of water and eat only low-fat proteins, recommends HelpGuide.org.

Increasing Your Activity Level

Increasing your activity level can result in weight loss, as you begin burning more calories per day. The National Institutes of Health indicates that exercising for 30 minutes a day can help you lose weight, even if you do not change your eating habits. However, combining exercise with eating fewer calories will speed up your weight-loss efforts. Because 1 lb. is equal to 3,500 calories, burning an 250 extra calories a day through exercise and cutting 250 calories a day from your normal caloric intake can help you lose 4 lbs. a month.

Portion Control

Controlling your food portions through portion awareness and regularly measuring your food can help you lose weight, according to MayoClinic.com. If you eat too many servings of both unhealthy and healthy foods, you will find it difficult to lose weight. If the recommended serving of milk is 8 oz. and you drink 12 oz. without realizing it, when you record your calorie count for the day, you may under-record your consumption.