Watch calories.
If you are overweight, you are probably wondering how to gauge the number of calories you'll need to cut from your current diet to lose a specific amount of weight over time. Here's a rough guide. If your body mass index (BMI) is 27 to 35 (see BMI chart on page 35), a decrease of 300 to 500 calories per day will result in a weight loss of about 1/2 to 1 pound per week and a 10 percent weight loss in 6 months. If you have a BMI greater than 35, cutting 500 to 1,000 calories per day will lead to weight loss of about 1 to 2 pounds per week and a 10 percent weight loss in 6 months.

Keep milk on the menu.
Don’t cut out dairy products in trying to reduce calories and fat. Dairy products are rich in calcium, a nutrient that helps to prevent the bone-thinning disease of osteoporosis. Instead, choose lowfat or nonfat dairy products, which have the same amount of calcium as whole-milk products. Make the switch gradually. If you are used to drinking whole milk, first cut back to 2 percent, move to 1 percent, and then to nonfat milk.

Keep moving.
Physical activity is key to successful, long-term weight loss. It can help you burn calories, trim extra fat from your waist, and control your appetite. It can also tone your muscles and increase aerobic fitness. Start slowly and gradually build up to at least 30 minutes of physical activity on most, and preferably all, days of the week. (See A Sample Walking Program)

Forget the fads.
Fad diets, including the highprotein, low-carbohydrate diets, are not the answer. As tempting as their promises may be, most quick-fix diets provide poor nutrition and cause many side effects, especially those with less than 800 calories per day. Although fad diets can produce fast results, most of the weight loss is due to water loss. The weight returns quickly once you stop dieting.

Know about medicines.
If you are very overweight, or if you are overweight and have other weight-related risk factors or diseases, your doctor may advise you to take a medicine to help you take off pounds. You should use a weight-loss drug only after you have tried a low-calorie diet, more physical activity, and other lifestyle changes for 6 months without successfully losing weight. Because weight-loss medicines have side effects, you should consider all of the risks and benefits before trying one of them. These drugs should be used alongside a low-calorie eating plan and regular physical activity, not as a substitute for these lifestyle changes.

Get support.
Tell your family and friends about your weight loss plans and let them know how they can be most helpful to you. Some women also find it useful to join a structured weight loss program (See How To Choose a Weight Loss Program). The most effective groups provide support and advice for permanently changing eating and physical activity habits.

Lock in your losses.
After 6 months of gradually losing weight, switch your efforts to keeping the weight off by continuing to eat a nutritious, lower-calorie diet and getting regular physical activity. After several months of weight maintenance, talk with your health care provider about whether you need to lose additional pounds.