There's no secret formula for losing weight, and there's certainly no magic pill. It all comes down to eating less and exercising more. But making healthy choices isn't always easy, especially with hundreds of commercial diet programs and books clouding the issue. Don't worry. With a plan that suits your lifestyle and your doctor's counsel, you can lose weight and keep it off.

Must read Weight Loss Principles.

1. Excessive Weight is a lifestyle issue and unfortunately there is no quick fix.

2. Goal for a healthy weight loss of 1-2 lbs per week. Beginners can aim for up to 2 lbs of weight loss in initial weeks but after 6-8 weeks, make a goal to lose at least 1 lb of weight every week. Do NOT try to lose more weight by severe caloric restriction as this weakens the immune system. A Healthy weight loss plan is supposed to boost your Immune system and not suppress it.

Exercises

Aerobic Exercise

Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body's need for oxygen is increased.

&bull Walking

That's easy! And just walk for 40 minutes 4 times a week and you can improve your health and help yourself to lose weight.

&bull Swimming

This is easy too (if you can swim)! 20 to 25 minutes 3 days a week is all it takes to become healthy and a few pounds lighter.

The best approach to swimming is start real slow. Focus on a couple of strokes you know how to do already and add new styles as your conditioning improves.

What are the benefits of aerobic exercise?

&bull Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

&bull Help you manage chronic conditions. Aerobic exercise helps lower high blood pressure, control blood sugar and relieve chronic muscle pain. If you've had a heart attack, aerobic exercise can help prevent subsequent attacks.

&bull Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.

Many ways to achieve aerobic fitness

Achieving a higher level of aerobic fitness can be fun because there are many activities from which to choose. Among the many options are:

&bull Bicycling

&bull Cross-country skiing

&bull Running

&bull Jogging

&bull Aquatic exercise

Exercise Frequency

Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.