The best way to lose weight is to eat fewer calories and increase your

physical activity. Experts suggest aiming for a weight loss goal of about a

pound a week.

1. Set Realistic Goals

The first step to weight loss is setting a realistic goal. By using a BMI chart

and consulting with your health care provider, you can determine what a healthy

weight is for you. To reach your goal safely, plan to lose weight gradually. A

weight loss of one-half to two pounds a week is usually safe.

2. Change Your Lifestyle

To be successful at losing weight, you need to change your lifestyle and not

just go on a diet. This requires cutting back on the number of calories you eat

by eating smaller amounts of foods and choosing foods lower in calories. It also

means being more physically active.

3. Change Your Eating Habits

Consider limiting portion sizes, especially of foods high in calories, such as

cookies, cakes and other sweets; fried foods, like fried chicken and french

fries; and fats, oils, and spreads. Keep your intake of saturated fat, trans fat

and cholesterol as low as possible. Choose foods naturally high in fiber, such

as fruits, vegetables, legumes (such as beans and lentils), and whole grains.

The high fiber content of many of these foods may help you to feel full with

fewer calories.

4. Increase Your Physical Activity

Most health experts recommend a combination of a reduced-calorie diet and

increased physical activity for weight loss. Exercise does not have to be

strenuous to be beneficial. And some studies show that short sessions of

exercise several times a day are just as effective at burning calories and

improving health as one long session. To lose weight and to maintain a healthy

weight after weight loss, many people need to do more than 30 minutes of

moderate to intensive physical activity daily. Walking is an excellent form of

physical activity that almost everyone can do.

5. Summary

Successful weight loss and healthy weight management depend on sensible goals

and expectations. If you set sensible goals for yourself, chances are you'll be

more likely to meet them and have a better chance of keeping the weight off. A

lifestyle based on healthy eating and regular physical activity is the best way

to lose weight permanently.