For long-term. healthy weight loss success, take weight loss slow, steady, smart. For a realistic, healthful goal, most experts agree:
1⁄2 to 1 pound of weight loss per week.
To quickly judge a popular diet, check for these useless qualities: promises of quick weight loss, little or no physical activity, rigid meal plans, odd amounts of food, or special food combinations. Diets with these qualities are often boring, dispiriting, even unhealthy. They probably won’t work for long and may do harm.
Instead of “dieting,” concentrate on smart eating and active living.
- Watch your portions. If they’re oversized, eat less.
- Eat more fruits, vegetables, and whole-grain foods. They tend to have fewer calories, yet plenty of nutrients. Eat fewer highcalorie, low-nutrient foods (such as soft drinks, candy, salad dressings, high-fat spreads).
- Go easy on snacks. Pay attention to how much, how often, and how many snack calories by reading food labels.
- Move more. Do something physically active today, even if it’s just for ﬁfteen minutes. Gradually increase your activity.