Photo by Mike Baird

With obesity in the United States at an all time high, there are thousands of diet plans: well known diets such as the Mediterranean Diet, Weight Watchers, NutriSystem, and Jenny Craig, plus many you have never heard of but are just as effective—if you stick to them.

Hundreds of ‘magic pill’ weight loss supplements are on the market that promise quick results, but typically they only get your hopes up and leave you lighter nowhere except your wallet. To lose weight and keep it off, a sensible diet and regular exercise are still the best plan. Here is a list of 101 ways to lose weight and keep it off.

1. Consult with your doctor first. Find out what your BMI (body mass index) reading is, and what the doctor feels your ideal weight should be.
2. Get an accurate starting weight, so you can set your weight loss goals, both short term (lose 10 pounds in a month) and long term (lose 50 pounds by Christmas.)
3. Have a complete physical to make sure you are healthy enough to start a weight loss program.
4. Set realistic goals, and keep in mind the initial weight loss will likely be water weight.
5. Do not weigh yourself every day, but rather opt for the scale once a week.
6. Weigh yourself naked, and first thing in the morning. This will give you your true weight.
7. Drink lots of water– at least 8- 8oz. glasses of water a day.
8. Aim to lose at least 1-2 lbs a week. This is the amount doctors suggest and is relatively easy with some minor changes.
9. Stay away from fasting and fad diets. You can lose quickly, but will gain back quickly as well.
10. Don’t sabotage yourself. Stick to your guns and don’t bargain with yourself. “If I eat this now I will skip XXX later.” It does not usually work, as you end up eating both.
11. Make healthy choices. Opt for whole foods when possible, and remove trans-fats from your diet altogether.
12. Eat your veggies. Lots of them. Not only are they low in fat, they contain a wealth of healthful nutrition.
13. Make fruits your dessert instead of reaching for fattening sweets.
14. Watch your fat intake. Stay away from processed foods, high-fat meats, and sweets.
15. Grill or bake your meats instead of frying.
16. Limit your intake of starchy foods such as potatoes, flour and white rice.
17. Opt for brown rice or basmati rice (which you can find in Indian or ethnic food stores.)
18. Stick with whole grains and forget about tasteless, ultra-processed white bread.
19. When eating out always opt for the smaller portion size if available. Alternatively, put half your entrée in a take-out container as soon as it is brought to the table.
20. Drink a glass of water 10-15 minutes before a meal to help you feel full.
21. Crush cravings with a handful of unsalted nuts.
22. Break unhealthy food associations, they can keep you from losing weight. (Every Friday night should not mean a movie, pizza and ice cream- why not a walk in the park and a sugar free Popsicle.)
23. Get into the habit of carrying a bottle of water wherever you go.
24. If you are a binger, plan ahead and make sure there are healthier choices available.
25. Opt for lighter choices at restaurants. Ask for you meat broiled or grilled, and that they leave off the butter.
26. Reduce fat, sugar and salt in your diet.
27. Join a gym or hire a personal trainer.
28. Exercise with a friend. You can keep each other motivated.
29. Participate in a weight loss challenge.
30. Walk for a half hour instead of watching TV. Take your dog or your dogs for some quality time together.
31. Share an entrée or desert with a friend while dining out.
32. Vary your exercise routine so that you will not get bored.
33. Test your fitness. Before starting your exercise program, walk or run for 12 minutes and note how you feel. Do this once a month to keep yourself on track.
34. Walk during your lunch break.
35. Park your car further away from the store or the office.
36. Remove temptation. Don’t keep foods that you can’t resist in your home.
37. Have a support system in place to help keep you honest. Find someone else to diet with and share stories and inspiration.
38. Eat six small meals a day instead of three big meals.
39. Pre-plan all your meals, so you won’t be tempted to stop for fast food.
40. Make special requests when at a restaurant.
41. Keep track. Studies show that people who use a food or weight loss diary are more successful at losing weight and keeping it off.
42. Grocery shopping means sticking to a list, and pre-planning the week’s meals.
43. Mirror, mirror. Take time to look at how your body is changing.
44. Eat at the table. No TV snacking or mindless grubbing at the computer.
45. Keep going. Plateaus happen, and the losses may stall, stick to your plan, but maybe add some additional exercise to help.
46. Sweet cravings call for brushing your teeth. A simple trick, but it works.
47. Go dancing. It is so much fun it does not feel like exercise.
48. Ride your bike to work, or to the store, or the park.
49. Buy some exercise DVD’s to use on a rainy day.
50. Recognize the difference between emotional hunger and real physical hunger. Eating because you are bored, or feeling sorry for yourself, is emotional hunger. You should fill that kind of hunger with a brisk walk.
51. Keep believing in your self. You can do this, and anything else you put your mind to.
52. Up your fiber intake. This means more fruits, veggies, and whole grains.
53. Opt for whole fruits instead of fruit juices.
54. Love yourself for who you are and forget about trying to be perfect.
55. Use portion controlled packages to help you adjust to smaller portions.
56. Gradually reduce your serving sizes, until they are the ideal size.
57. No super sizing. If you really must make a fast food trip, order something healthy, and small (Note from Shun-Jian: Haha… Yes, I'm guilty of super-sizing sometimes!)
58. Make a series of smaller changes to your diet. Master one change before moving on to the next.
59. Put your fork down between bites.
60. Don’t eat while cooking. Sampling can lead to ingesting double the calories.
61. Begin meals with healthy soup or a salad with low calorie dressing.
62. Reduce stress and other things that can trigger emotional eating. Yoga and deep breathing work wonders.
63. Eat a variety of foods when possible. You will get bored with the same foods daily.
64. Keep your moods positive. Stay happy and remember you are getting healthier daily.
65. Eat breakfast. Always eat breakfast. No, really, always eat a healthy breakfast.
66. Understand and read the nutritional facts on packages.
67. Be adventurous; try new and healthier dishes whenever possible.
68. Buy a new cookbook or food magazine for healthier food ideas.
69. Exchange healthy recipes with friends and family, and heck, strangers on the internet.
70. Invite friends over for a vegetarian theme party.
71. Feel proud every time you say “no” to a problem food.
72. Neutralize food; and eat within moderation. Do not allow it to be the all-important thing in your day.
73. Be a role model. Help your children learn to eat healthfully by watching you.
74. Eat a healthy snack before going shopping or to the movies.
75. Make fitness a family affair. Get everybody out and go for a walk or bike ride.
76. Keep alcohol consumption low. It provides empty calories and sometimes gives you cravings for problem foods.
77. Don’t let your exercise program slip during the holidays. Even if you don’t eat as well as you should, keeping up the exercise will keep you on track.
78. Do not skip meals. It is a recipe for disaster. You will be so hungry later that you will overeat, and it plays havoc with your body’s insulin levels.
79. Cross train with more than one exercise routine. It keeps your exercise interesting so you will stick to it, and exercise different parts of your body.
80. Rest some days. Your routine should include some days of pure rest to ensure total recovery.
81. Start slowly when exercising and build up speed and intensity slowly.
82. Do not take your diet to the extreme. Aim for healthy eating and slow, but steady losses.
83. Maintain your goal. Once you reach your goal weight, monitor it closely so you can stay at that weight.
84. It takes time. Getting healthy and losing weight takes time; don’t expect it overnight.
85. Say no to soft drinks and say good bye to 15 extra pounds a year.
86. Don’t eliminate fat. Some dietary fat is necessary to maintain a healthy body.
87. Let your clothes be your guide. They will tell you what you need to know, which is how your efforts are paying off.
88. Three elements that lead to poor food choices: habit, emotions and opportunity.
89. Keep fruit handy. Reach for a piece of fruit when you must have a snack.
90. Manage stress with exercise, and not food.
91. Be prepared. Keep a container of whole grain cereal and a protein bar in your desk drawer, and one in your car, for times when you must have a snack.
92. Do not starve your body, because it will store fat instead of burning it.
93. Increase cardio and lift weights. Lifting weights builds muscle, which burns fat.
94. P.M.A. Positive Mental Attitude. Do not let “can’t” be part of your vocabulary.
95. Strive for five. Eat at least five serving of vegetables and fruit every day. You’ll be so full you won’t even miss the junk food.
96. Don’t go cold turkey. Being overly strict and not allowing yourself a small portion of favorites can lead to giving up. Indulge responsibly.
97. Find out why you overeat. Knowing what triggers the response can help you avoid it.
98. Stay focused on being healthy, not on becoming thin. Being thin will be a great bonus, but just think how good you’ll feel.
99. Substitute foods instead of eliminating them. Find lower calorie and fat versions of your favorites.
100. Take a multivitamin every day. Be sure that you are fueling your body well.
101. Reward milestones. A new hairstyle for the first ten pound loss. Twenty pounds? A new pair of jeans in a smaller size!

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Recommended Weight Loss Resources:

5 Foods that FIGHT Abdominal Fat

Why Diets Keep You FAT and Prevent Weight Loss

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Guest Post by Denise Gabbard for discountvouchers.org where you can get Health and Fitness Solutions discounts