The key to successful , healthy weight loss

Your weight is a balancing act , but the equation is simple: If you eat more calories than you burn, you gain weight . And if you eat fewer calories than you burn, you lose weight.

Since 3500 calories equals about one pound of fat , if you cut 500 calories from your typical diet each day, you will lose about a pound a week ( 500 calories x 7 days = 3,500 calories). Simple, right ? So why is weight loss so hard?

Too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving , unhealthy lifestyle choices that undermine our dieting efforts , and emotional eating habits that stop us before we get started . But there's a better way! You can lose weight without feeling miserable. By making smart choices every day , you can develop new eating habits and preferences that will leave you feeling satisfied - and win the battle of the bulge.

Getting started with healthy weight loss There is no "one size fits all" solution to permanent healthy weight loss , the following guidelines are a good place to start :

•Think lifestyle change , not short-term diet: Permanent weight loss is not something that a "quick - fix" diet can achieve. Instead, think about weight loss as a permanent lifestyle change - a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

•Slow and steady wins the race: Aim to lose one to two pounds per week to ensure healthy weight loss. Losing weight too fast can take a toll on your body and mind , making you feel sluggish, drained and sick. When you drop a lot of weight quickly , you're actually losing mostly water and muscle, rather than fat.

•Set goals to keep you motivated: Short-term goals , like wanting to fit into a bikini by summer , usually do not work as well as wanting to feel more confident or become healthier for your children's sake. When frustration and temptation strike , concentrate on the many benefits you will reap from being healthier and leaner.

•Use tools that help you track your progress: Keep a food journal and weigh yourself regularly , keeping track of every pound you lose and inch loss from the waist. By keeping track of your weight loss efforts , you will see the results in black and white , which will help you stay motivated.