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Weight loss do's and don'ts

If you've ever tried a diet, you probably know all too well that losing weight isn't easy. But getting rid of those extra pounds is possible. Following these do's and don'ts can help you successfully reach your weight-loss goals.

DON'T BE IN A RUSH TO DROP POUNDS

If you shed pounds quickly, you risk getting gallstones and losing muscle and water weight instead of fat. Plus, pounds that roll off quickly often come right back. It's healthier to lose weight slowly—about 1 to 2 pounds per week.

DO GET ENOUGH SLEEP

Sleepless nights can mess with hormones that regulate hunger and fat storage. This could sabotage your weight-loss efforts by increasing your appetite. Having trouble getting enough rest? Take this sleep assessment.

DO FIND THE WHY BEHIND YOUR TRY

People who are motivated to lose weight tend to have more success. So ask yourself: Why do I want to lose weight? The answer could be all the motivating force you need to stay on track with your weight-loss plan.

DON'T VIEW YOUR EFFORTS AS DIETING

While you may need to eat fewer calories, strict diets usually aren't healthy or sustainable. Instead, adopt a healthy eating pattern you can keep for life. Tell your doctor if you need help creating an eating plan for weight control. Build it around healthy foods, like vegetables, fruits, whole grains, lean proteins and low-fat dairy products, and watch your portions.

DO CHOOSE PHYSICAL ACTIVITIES YOU ENJOY

Try a new sport. Find an exercise buddy. Go explore the outdoors. You know you need to be active to help you lose weight and keep it off. Just remember: You're more likely to keep moving when it's fun.

DON'T DISCOUNT THE VALUE OF SMALL GOALS

You may improve your health by losing just 5% to 10% of your current weight—that's 10 to 20 pounds for a 200-pound person. If you still need to shed pounds after losing that amount, you can build on this victory.

DO DRINK PLENTY OF WATER

Water is a great beverage choice for weight loss because, unlike sugary drinks, it contains zero calories. Plus, sometimes people feel hungry when they're really just thirsty. Drinking water can help you avoid unwanted calories for this reason. Tip: Carry a water bottle you can sip from throughout the day.

DON'T LET A SLIPUP STOP YOU

No one's perfect. So don't be too hard on yourself if you miss a workout or indulge in a decadent dessert. Just figure out what went wrong and get back on track.

DO CONSIDER KEEPING A FOOD DIARY

Keeping a daily log of what you eat may help you identify and address unhealthy eating behaviors—like munching when you're stressed or bored—as well as keep you motivated to stick with your plan.

DO EAT HEALTHY, HIGH-FIBER FOODS

Some foods, like chips and candies, pack a lot of calories but leave you hungry for more. By contrast, vegetables, fruits and beans have fewer calories. But because of their fiber, they tend to be filling and take longer to digest.

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