Those Extra Pounds

So many of us carry around an extra five or 10 pounds that we'd really rather not have. Though fad diets may help us lose weight quickly, they don't teach us how to eat healthy for the long-term. So before we know it we're carrying around saddlebags again.

Lisa Sasson, of New York University's Department of Nutrition, Food Studies, and Public Health, says you can achieve successful weight loss by choosing the right foods and taking it slowly. The ideal program is a gradual weight loss of one to two pounds per week. How many calories is that? Sasson says multiplying 10 times your current weight will give you an idea of the number of calories you need for slow, proper weight loss, unless you are severely overweight. Someone who weighs 128 pounds should eat no less than 1,200 to 1,300 calories per day. Below that, your metabolic rate drops, and you lose water rather than fat.

Sasson says the key to weight loss is a balanced approach. Eat when you're hungry and vary what you eat so you don't get bored. Make sure you include foods from all the major food groups. Have three healthy meals and a few planned snacks, and watch your portions. Choose foods that are easy to find and prepare. Fruits, vegetables, and whole grains will fill you up with fewer calories. Eat slowly and stop when you start to feel full. Drink plenty of water throughout the day and with meals. And finally, allow yourself an occasional treat.