The world today is filled with all sorts of diet fads, drinks and get thin quick pills. Every magazine or billboard we see has gone through the airbrush treatment. We start to think that we will never by healthy and happy. So what do we do about it? Every weight loss expert agrees, the key to a happy and healthy lifestyle is with long-term changes in our diet and exercise habits.

Weight loss isn't just about looking better. When you lose those extra pounds you increase your overall health tremendously. By losing just 7-10% of your body weight you will decrease the chances of developing various health problems, such as, type 2 diabetes, heart disease, strokes, certain types of cancer and pregnancy complications too name a few.

Our weight is determined by two things; the amount of energy that we take in as food and the amount of energy we use up by being active. If your weight stays the same, you are usually taking in the same amount of calories you burn each day. If you're slowly gaining weight, it is likely that you're taking in more calories than your burn each day. We start loosing weight by being active and using up more energy than we consume throughout the day.

What is the single most important thing to do when dieting? Keep a food diary. It is very easy to do and what you will learn will most likely be quite surprising. You need to keep a written record of everything you ate or drank throughout the day. This includes any samples or taste you may have had. For best results, try to use exact portion sizes. Keeping a diary is the best way to actually understand exactly how much you are eating in a day.

Your metabolism plays an important role in weight loss. To lose weight you want to increase your metabolic rate. Try to eat at least 4 medium size meals a day and constantly change what you eat. This will trick your metabolism into thinking you are not dieting. The benefit is that your metabolism doesn't slow down and continues to burn food efficiently.

A healthy diet is low in fat, sugar and salt and includes plenty of fruits, vegetables, lean meats and whole grains. When deciding on quantities, it helps to think of your plate as being divided into 3 sections. The first section is whole grains and starches, the second section is filled up with fruits and vegetables. The last section is for your lean meats, beans, dairy and foods which are high in fat or sugar.

The amount of exercise you need depends on many things, your age, over-all health and your fitness goal. Try to strive for a minimum of 30 minutes a day of moderate activity which could be walking, swimming or scrubbing the floors. Once you are comfortable with that, increase the intensity and the length of your workout to an hour. Most studies show that the more exercise you do, the more healthy you will become.

If you are need to lose weight and are looking for a weight loss program to achieve that goal, choose a program that includes regular activity, a healthy diet and is easy to follow. For more help, visit a registered dietitian or join a support group.