If you are overweight, then losing weight should be done gradually, and steadily. The process should not be rushed, and one should never lose more than 10 kg a week. This is the safest way to lose weight. There are several reasons why you weigh what you weigh.

For example, If you’re looking to lose weight effectively you will not find a magic pill or drink that will allow you to slim down without making any serious changes in your lifestyle. It’s sad but true!

Marketers know that everyone wants to lose weight and feel great without much work on their end. They seldom work at all or aren’t permanent in their effect. Also, they may be harmful to you too.

Always ignore any such product promising you results which don’t require any effort from your part. Losing weight requires work, exercise and a health regimen, without these activities it makes it pretty difficult.

Goal Setting

People who are obese or overweight have often, instead of dieting, resorted to exercise and eating healthy foods according to the rules set down by the Dietary Guidelines, who recommend eating foods with low fat and more greens in them, such as vegetables and fruits, and grains also. People who do diet however, need direction and help in order to efficiently control their weight.

Unless and until you are seriously overweight or obese, and need to get rid of the fat immediately and fast, your strategy should always be aligned towards long term goals, which have long lasting and often permanent effects, if you follow certain basic rules.

Here are the steps someone would typically take to lose weight:

1. Consult your physician and check whether it is at all feasible for you to lower your calorie consumption and increase the amount of physical exercise that you do.

2. Create a balanced diet consisting of food that has very few calories in it that leads to losing about 4 to 5 kg per week. Fruits and vegetables should be eaten around 5 servings a day, and be sure to include whole grains, milk products and meat too. This is an extremely healthy diet that you can follow and is guaranteed to reduce weight. Don’t worry we’ll go over several diets in later chapters.

3. Exercise or physical activity of any kind is a must if you want to lose weight. You don’t have to necessarily start off by going to the gym hardcore. You simply have to start somewhere by staying active. Try taking the stairs, instead of the elevator, or the escalator, or try parking farther and walk the distance instead.