weight loss programs

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By
<a href="http://www.webmd.com/kathleen-m-zelman" rel="author">Kathleen M. Zelman, MPH, RD, LD</a> 
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WebMD Expert Column </div>
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Working on weight loss? Then you probably want results -- fast.

Let me save you some 
time: skip the fad diets. Their results don't last. And you have 
healthier options you can start on -- today!

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 <img align="" alt="Lose Weight Fast" border="0" src="http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/article_thumbnails/reference_guide/lose_weight_fast_how_to_do_it_quickly_ref_guide/375x321_lose_weight_fast_how_to_do_it_quickly_ref_guide.jpg" title="weight loss " />
 
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You can safely lose 3 or
 more pounds a week at home with a healthy diet and lots of exercise, 
says weight loss counselor Katherine Tallmadge, RD.

<h3>
How to Lose Weight Fast</h3>
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you 
take in 1,050 to 1,200 calories a day, and exercise for one hour per 
day, you could lose 3-5 pounds in the first week, or more if you weigh 
more than 250 pounds. It's very important not to cut calories any 
further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

"When you reduce sodium 
and cut starches, you reduce fluids and fluid retention, which can 
result in up to 5 pounds of fluid loss when you get started," says 
Michael Dansinger, MD, of NBC's 
 
 The Biggest Loser
 
 show.

<h3>
Diets for Fast Weight Loss</h3>
Dansinger recommends 
eating a diet that minimizes starches, added sugars, and animal fat from
 meat and dairy foods. For rapid weight loss, he recommends focusing  on
 fruits, veggies, egg whites, soy products, skinless poultry breasts, 
fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of 
 
 The Flexitarian Diet
 
 :

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<li>
 Eat vegetables to help you feel full.
 </li>
<li>
 Drink plenty of water.
 </li>
<li>
 Get tempting foods out of your home.
 </li>
<li>
 Stay busy -- you don't want to eat just because you're bored.
 </li>
<li>
 Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
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<li>
 Don't skip meals.
 </li>
</ul>
Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it 
down on a napkin and end up throwing it away, the act of writing it down
 is about being accountable to yourself and is a very effective tool for
 weight loss," says Bonnie Taub Dix, MA, RD, author of 
 
 Read It Before You Eat It
 
 .

Besides jotting down 
what you ate, and when, you might also want to note how you were feeling
 right before you ate it. Were you angry, sad, or bored? We often focus 
so much on foods and calories, but our emotions are a huge part of our 
eating habits.

If you see a persistent 
pattern in your emotional eating, please consider talking to a counselor
 about it. They can be a big help in finding other ways to handle your 
feelings. 
source: http://www.webmd.com 
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By Kathleen M. Zelman, MPH, RD, LD WebMD Expert Column Working on weight loss? Then you probably want results -- fast. ...

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