Information On Right Way To Lose Weight

In 2007, UCLA researchers gave dieters some discouraging news: While they may initially lose 5 to 10 percent of their weight, the majority will regain all the weight they lose --- and more. To increase your chances of not becoming part of that majority, it's important to accept that controlling your weight is a lifestyle, not a quick fix. Tried-and-true strategies can help you lose weight the right way --- and keep it off.

Avoid Fad Diets

Fad diets promise easy, quick weight loss and can be appealing if you're frustrated with your efforts to lose weight. However, these diets may focus on eating or eliminating one particular food or food group, which robs you of essential nutrients your body needs. They can also cause dehydration and cause you to gain back even more weight than you lose.

Recommended Foods

Creating a diet based on recommendations from the American Dietetic Association is a much better option than following a fad diet. Each day, eat 2.5 cups of vegetables, 2 cups of fruit, at least three 1-oz. servings of whole grains, 5 to 6 oz. of lean protein such as fish or chicken and three servings of fat-free or low-fat dairy products.

Be Cautious With Supplements

Over-the-counter diet pills and supplements often come with a lot of hype, but they may cause more trouble than they're worth. According to MayoClinic.com, some of these products have not been proven to be effective for weight loss and may be unsafe. They're not regulated as strictly as prescription drugs, and some products may not contain the active ingredient purported to aid weight loss. Get advice from a pharmacist or your doctor before trying any new supplement.

Don't Skip Meals

People who skip breakfast or other meals and eat less frequently during the day are usually heavier than those who eat a nutritious breakfast and eat four to five times daily, reports the Weight-control Information Network. Skipping meals increases hunger and can cause you to consume more calories than you need.

Exercise Regularly

Dieting alone isn't the best way to meet your weight loss goals, according to a study published in the "American Journal of Physiology -- Regulatory, Integrative and Comparative Physiology" in 2010. Your body naturally conserves energy when you consume fewer calories. Instead, try to do aerobic exercise such as walking or low-impact aerobics at least four days each week for between 30 to 60 minutes and strength training at least two days a week on nonconsecutive days.