Weight loss is a painstaking process that involves rigorous discipline, mental determination, oodles of motivation, proper diet and regular exercise. Being on a diet without working out regularly is pointless because a healthy diet alone cannot diminish your body mass in 7 days.

If you are that desperate about losing your obesity in double quick time, you can take the help of fad diets like ATKINS DIET, GENERAL MOTORS DIET, SOUTH BEACH DIET, MIAMI DIET, SUBWAY DIET, RAW FOOD DIET, THE ZONE, DETOX DIET, 3 DAY DIET, 7 DAY DIET and a plethora of such gimmicky diets that thrive on Hollywood endorsements and clever marketing blitz. Or maybe you are thinking of crash dieting.

But let me warn you, all these fad diets are extremely unhealthy, cause imbalance, cut out on most kinds of food and concentrate on the intake of only one type of food and lead to malnutrition and an emaciated appearance.

It’s true that you can shed a lot of flab in this way within a very short period, but can you survive on such frugal diets for a long period of time? Being on these diets means starving day in and day out and you will feel a gnawing hunger throughout the day.

Your body will feel weak and exhausted very soon and you may even start fainting like those Hollywood size 0 heroines and fashion models. These fad diets might work but they are slammed by doctors and sane human beings all over the world for their detrimental effects.

You would do better by opting for a healthy and balanced diet as prescribed by your doctor and nutritionist.

Eliminate all sorts of junk food, fried and oily spicy fatty food and replace them with fresh seasonal fruits and vegetables of all colors, fibrous food like brown rice and bread, whole wheat items, lean meat, lean protein, fish, olive oil, citrus fruits and vegetables like spinach, garlic, brinjal, broccoli, cabbage, leeks, shrimps, scallions, beans, parsley, pea, pumpkin, turnips, asparagus, etc.

These vegetables, citrus fruits and all varieties of berries are called fat burning food and contain vitamin C and other properties which help in the dilution of fat.

Substitute aerated drinks with plenty of water, preferably warm, for warm water is supposed to melt fat. Drink gallons of fresh fruit juices, coconut water, fat free milk, warm lime water mixed with a dash of honey throughout the day. These will flush out the toxins and keep you filled.

Opt for fat free Probiotic desserts.

Eat 5 small meals a day.

Abstain from alcohol, red meat, snacking in between meals, nibbling from other people’s leftovers at the dinner table and taking huge servings of food repeatedly.  Weight loss teas are fine to drink.

You can avail yourself of any number of weight loss exercises and the variety is mind boggling. But before jumping on to the weight loss bandwagon, consult your doctor, dietician or nutritionist who will create a suitable diet chart for you as well as your fitness expert.

When obesity reaches a severe proportion and all other weight loss techniques fail to yield results, your doctor may recommend surgery like bariatric surgery or laparoscopy, or liposuction. These are minimally invasive surgeries which suck out the fat from localized problem areas. Tummy tuck is also not a bad idea if you desire wash board abs.

Tips for easy weight loss

Set a realistic goal or target for every week, which can be achieved, like, this week I need to lose 2 pounds. Whenever you achieve your goal, reward yourself with a small treat. This will help to keep you motivated.

Obtain motivation from your friends and family members by informing them about your weight loss goals and diet and exercise regimen and schedule. Make your diet and exercise a part of your daily habit.

Plan all your meals and the ingredients for the week in advance. Do away with 3 huge meals, namely breakfast, lunch and dinner. Instead learn to eat 5 small meals everyday, which will accelerate your body’s metabolism rate. Give a gap of 3 hours after every small meal.

Make your workout sessions an indispensable part of your daily routine. Be dedicated towards your workout. Don’t make excuses to skip it.

Get a weight check done along with a measurement of BMI or body mass index before launching on your weight loss war. After every week, measure yourself to see if you have achieved any progress.

As said earlier, there are a plethora of weight loss exercises available. Choose a few of those you like/enjoy or feel comfortable with.

Do not exercise for more than an hour, 4/5 times a week. Start off with moderate exercises, and then graduate to more intensive ones. Always take the advice of experts.

You can include your children or other family members or friends in your morning walk or jogging or gymming sessions or in sports activities. This way, you won’t feel bored or tired out. Rather exercises will become enjoyable affairs and an integral part of your life.

You should strictly follow your diet and exercise schedule 6 days a week. But on the 7th day, say Sunday, allow yourself a little break and indulge in your cravings. This way you won’t feel as if you are leading an austere life while others are enjoying.

Exercise in such a way, that you break out in a sweat. But don’t overdo your physical exertion in a sudden burst of inspiration.