The secrets of successful dieting, according to leading nutritionists, are to lose weight slowly- no more than 1 to 2 pounds per week-and to change your eating habits. “Miracle” diets may result in quick weight loss, but many are unhealthy, and the pounds lost are often rapidly regained.
One pound of body fat equals 3,500 calories. To reduce weight steadily, eliminate 3,500 to 7,000 calories per week from your diet. You can do this by reducing portion sizes and by eliminating such high-calorie foods as rich desserts and fried foods. To burn extra calories, increase your exercise; vigorous exercise also reduces appetite.
Any weight-loss diet should daily include foods from the four basic food groups and should be varied to ensure adequate intake of vitamins and minerals.