In our fast-food, eat-on-the-run culture, maintaining a healthy body weight can be a major challenge; for many of us, trying to lose those extra pounds is an enormous struggle. The diet industry (a billion-dollar concern in the U.S. alone) is a big part of the problem – fad diets, rapid weight loss supplements, and innumerable other programs that guarantee instant results only serve to contradict each other and confuse dieters, ultimately doing nothing to help us lose weight and keep it off.

Losing excess weight and maintaining a healthy body mass requires willpower, commitment, and a realistic approach to meal planning and exercise. The following guidelines can help to steer you in the right direction toward healthy weight loss. Remember that before you begin any diet or exercise program, it is important that you discuss your weight loss goals with your doctor.

1. Lose weight slowly

While it is normal to want to lose unwanted weight as quickly as possible, rapid weight loss is rarely a good idea. To begin with, most of the weight lost in this fashion comes from water and muscle tissue, and the weight is quickly regained once the diet is over.

In addition, losing weight too quickly prevents your body from adjusting to the changes it is experiencing, and your system is unable to adapt. This causes your body to enter what is sometimes referred to as a “fasting mode,” where your system attempts to preserve as many calories as possible and prevents you from losing weight effectively.

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