Simple and gradual changes in your diet and activity level will yield lasting results. If you don't want to give up a favorite food completely, just cut down on your portion size, and exchange some of your other everyday eats for healthier diet foods. Drinking lots of water helps you feel full longer. If you want to be more precise about dieting, you can always count calories using a calorie book or the Internet. To begin, assess your current calorie intake and then shave off about 500 calories a day with a combination of diet and exercise. A pound of fat is equal to 3500 calories, so a deficit of 500 calories a day equals one pound per week. You should aim to lose half a pound to 3 pounds each week.

Try to set a realistic goal weight. Mini-goals, such as a weekly weigh-in, can keep you going with small victories and prevent you from becoming overwhelmed. It also helps to write things down; a recent study found that people who kept a food diary lost twice as much weight as those who didn't. Always remember to stay positive on your weight loss journey. Persistence and a can-do attitude will do more than anything else to propel you toward continued