9 steps to lose weight safely

1) Ask Your Doctor About Sensible Goals

Your doctor or other health workers can help you set sensible goals based on a proper weight for your height, build, and age. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

2) Exercise 30 Minutes

Do at least 30 minutes of exercise, such as brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat.

3) Eat in Moderation and Use Portion Control

Many Americans eat too much of even low-fat foods. Most restaurant portions are large enough for two or even three people. Check portion sizes on food labels and refer to the recommended portions on the Food Guide Pyramid. Some people find that measuring food for a week or two helps them learn healthy portion sizes.

4) Eat Less Fat and Sugar

This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.

5) Eat More Fiber-Rich Foods

Fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. In addition, studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight and stay healthy.

6) Tips for Cutting Calories and Fat

• Eat plenty of vegetables, fruits, and grain products such as bread and rice.
• Eat only small, single servings of foods high in fat or calories.
• Eat less sugar and fewer sweets.
• Drink less alcohol or no alcohol.
• Choose foods whose labels say low, light or reduced to describe calories or fat.
• Choose 1 percent or skim milk products and reduced fat cheeses.
• Replace ice cream with fat-free frozen yogurt.
• Replace sour cream with fat-free or low-fat plain yogurt.
• Make sure fish, poultry, and meat are lean. Trim skin and fat.
• Broil, roast, or steam foods.

7) Eat a Favorite Rich Food--Sometimes

That may keep you from craving it. But eat only a small amount. Make sure your other foods that day are low in fat and calories.

8) Eat a Wide Variety of Foods

Variety in the diet helps you get all the vitamins and other nutrients you need.

9) Watch Out for Promises of Quick and Easy Weight Loss

Fad diets aren't good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily. Remember, if it sounds too good to be true, it probably isn't true.