Simple Weight Loss Program

Losing weight doesn't have to be complicated, and it doesn't have to be expensive. There are some complicated programs that promise weight loss, and they may work, but if you can't follow the program, or if it's too much work for you, you'll never stick with it. Get a simple weight- loss program that needs little or no work to maintain, and you will be much more likely to stick with it until you reach your weight loss goal.

Set realistic goals

• Weight loss is simply a matter of calories in versus calories out. If you burn off more calories than you eat and drink, you will lose weight. Your body doesn't like too much of a change, though. According to the National Institutes of Health, the easiest way to lose and keep off weight is to do it slowly. Plan on losing 1 to 2 pounds per week. If you have a lot of weight to lose, this may seem frustrating, but this is the easiest way in the long run to keep the weight off.

Make a plan

• Make a simple plan for what you are going to do on a week-by-week basis. Using available materials, figure out how much to eat every day. Plan on healthy servings of protein, whole grains, fruits and vegetables and fats. If you don't know what a healthy serving is, or how many to eat, the NIH has suggested amounts for sustainable weight loss. Make a chart or menu, put it somewhere visible, and refer to it every day.

Your menu

• Find out a healthy amount of food for your own personal weight loss, and eat that every day. Plan out your meals in advance, and stick to your plan. Eat three meals and two or three snacks every day, but keep within your allotted calorie count. Don't forget to put some treats in your menu, as you don't want to feel deprived.

Drink your water

• Drinking water is an important part of your diet. Most people simply don't drink enough water on a daily basis. Plan on drinking at least eight 8-ounce glasses of water each day. If you're not used to drinking water regularly, use water flavor packets or lemon wedges to help you get the water down. Get a special mug or glass for your water, and use it to remind you to drink all day.

Move your body

• Exercise is a vital part of any weight-loss program. Don't plan on joining a gym if you don't want to. Exercise is simply a matter of moving your body. Take a walk with your kids or dog. Rollerblade. Take the stairs in a tall building. Throw the Frisbee or go kayaking. Play basketball or softball. Do whatever you like to do in order to get your body moving, and do it as often as you can.