by P. Payne

Created on: May 03, 2009   Last Updated: June 29, 2009

No matter how much we might wish it wasn't so, healthy eating and weight control is a lifelong endeavor.

More than 66 percent of Americans are overweight, and many diet regularly. But if the weight loss plan does not fit the individual's lifestyle, or efforts are not consistent, frustration and failure result.

According to the National Institute of Health, weight loss can help cholesterol, blood pressure, and blood sugar. It also can help prevent heart disease, diabetes, arthritis, and cancer. A weight loss plan, rather than a "diet" is the best way to lose weight and maintain the loss over time.

Continual dieting can be self-defeating. The body protects itself by dropping the metabolism to conserve calories when too few calories are taken into the body. According to weight-loss-diet-help.com, the weight returns when the dieter begins to eat regularly again because the body thinks it still needs to conserve calories. Crash diets show quick weight loss, but water, fat, and muscle also is lost. Lost muscle is not regained without regular exercise. A weight loss, weight gain pattern is established.

A New England Journal of Medicine research study shows the basic rule for weight loss is simple.Calories are taken in, and they are burned to lose weight. There are many guidelines and tips to help ensure success reaching your weight loss goal:

1. Be realistic. Your goal weight should be healthy for you. A doctor or dietician can help determine a realistic weight goal by comparing your height, age, and other factors to norms for a healthy weight. Generally, most active people need about 2,500 calories each day. Less active people need about 2,000. Eating 300 to 500 less calories daily can result in a weekly one to two pound weight loss.

2. Be patient. According to WebMD, attitude is a major factor in successful dieting. Losing weight is a lengthy process, so adjust your attitude and don't get discouraged.

3. Expect setbacks. Get up and start over if you fall off the wagon. Instead of berating yourself for your inability to stick with the diet, just start over. A couple of cookies won't have a long-term effect if you continue your overall weight loss program.

4. Eat breakfast to get ready for the day. Research shows both children and adults perform better when they eat a healthy breakfast. Breakfast helps keep you alert. People who eat a balanced breakfast protein, carbohydrate, fiber, and fat - eat less during the day. Breakfast and a mid-morning snack is better than gorging

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