Losing weight is as simple as making long-lasting and healthy choices for your eating and exercise habits.

But we’re easily tempted by fad diets that promise us larger weight loss with minimal effort. Scientific studies have show, however, that these get-slim-quick diets are not appropriate for long term success.

Avoid quick-fix dieting

Fad diets are generally filled with endless rules about what you can or can't eat during a short period of time.  True, you may lose weight, but it's not realistic for anyone to stick to such stringent guidelines.  Since fad diets are often low in calories as well, they tend to be nutritionally devoid of basic nutrients that you need.  And this deficiency can lead to long term health problems - anemia and osteoporosis, for example.  All without addressing why you gained weight in the first place.

Being more active

Increasing the activity in your life will lead to an easier time controlling your appetite as well as increase your metabolism and make weight loss longer lasting.

Stay sensible and realistic 

When you expect too much from a weight loss plan, you can create unrealistic expectations in your mind, which will set you up for disappointment.  Realize that true weight loss success will take time and then lifestyle changes are the only real way to maintain a substantial weight loss.

Feed your mind not just your body

Health problems like heart disease can also be less likely with a balanced diet. 

When you learn to properly balance your diet, not only will you nourish your body, but your mind gets the nutrients that it needs as well.   Regular and sensible meals that allow some of your favorite foods will keep your mind and stomach satisfied.  At the same time, you will be reducing the likelihood of disease such as cancers, diabetes, lung disorders, and cataracts.

The devil is in the detail - watch the little things

When you stop to consider that it takes 3500 calories to equal one pound of body weight, you will start to realize that to lose weight; you will need to significantly reduce the overall total of calories that you are eating each day.  A 500 calorie deficit each day will result in a realistic loss of one pound per week.  Simply eating few calories and getting more exercise can be plenty to achieve this.  A plan that includes both food and activity changes is the most effective.

Is there a right way to lose weight?  Since we're all different, it seems that there is no single answer to this.  However, when you look at weight loss in a realistic manner, focusing on increasing your health, you can start to change the way that you've looked at food and exercise - seeing them as tools for health instead of hindrances.

Tips for success

Always...

• Realize that you can control your weight and that by thinking positively, you will achieve your goals.

• Evaluate your diet history to see what worked in the past as well as what didn't. With these findings, you can decide what can work for you now, realistically.

• Small changes are the easiest to maintain.

• Start a food journal that will help you see patterns in your eating in relationship to how you feel.

• Remember that it's realistic to lose one to two pounds a week, no more.

• Try to eat regularly to maintain your energy levels.

• Focus on including nutritious ingredients in each of your meals.

• Try new ways of cooking that reduce fat and calories.

• Choose fruits and vegetables as a part of a healthy diet.

• Look at your diet as long term so that you aren't focusing on ‘all or nothing.'

• Try to approach feelings differently, instead of feeding them.

• Increase the amount of activity in your everyday life.

• Try to exercise for a half an hour on most days.

• Get support from family and friends.

Avoid...

• Fad diets that promise unrealistic results in a short amount of time.

• Focusing on what you look like - think about the health benefits of weight loss too.

• Reacting to ‘slip ups' by giving up. It's not what you do once in a while, but what you do all the time that matters.

• Letting a diet dictate your weight loss success. You need to learn how to deal with everyday life outside of the diet too.

• Feeling frustrated when you're not losing as quickly as you'd like - slow weight loss is better for long term success.