Building simple habits for healthy weight loss Lasting, healthy weight loss demands that you transform your eating and exercise habits. But many other choices you make each day, such as how much time you spend sleeping or surfing the Internet, can also make a difference. The habits described here and in the Harvard Special Health Report Lose Weight and Keep it Off can help you move toward your healthy weight-loss goal. Get your copy of Lose Weight and Keep It Off   Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them. Instead of relying on willpower, this process demands skill power. This Special Health Report, Lose Weight and Keep It Off, offers a range of solutions that have worked for many people and can be tailored to your needs. Set small, specific, and realistic goals Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least. Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of healthy weight loss. Also try to avoid generalized goals, such as "I should eat less at dinner and exercise more." Instead, set specific and short-term (that is, daily or weekly) goals, such as these: I will choose a few dinner recipes and shop for the ingredients on Sunday. I will bring a healthy lunch from home instead of going out at least three times next week. I will call a friend to take a walk after work on Monday and Wednesday. I will decrease exposure to problematic food ("stimulus control") to avoid temptation, such as keeping cookies away from sight in the kitchen. Eat breakfast slowly — and mindfully — every morning Many people skip breakfast because they're too rushed or they aren't hungry. Try getting up 15 minutes earlier (which means going to bed earlier so you don't sacrifice sleep time) to make time for breakfast. Practice eating slowly by putting down your utensil or sipping water, coffee, or tea between bites. Ideally, you should spend at least 20 minutes on each meal, but that may be more realistic during your midday or evening meal; choose one to get started. Set a timer to check yourself. From these habits or others in the Special Health Report, choose the one that seems the most feasible for you, and try to stick with it for a week or so. It's important to make these healthy habits routine. Once you find yourself doing one fairly consistently, add another. Over time you will realize that many of these habits can be interconnected. For more ideas and information on healthy weight loss, read Lose Weight and Keep It Off, a Special Health Report from Harvard Medical School. Image: Martinina/Getty Images Share this story:

Low fat, low carb, or Mediterranean: which diet is right for you? Losing weight sometimes takes experimentation. If you give a diet your best shot and it doesn't work long term, maybe it wasn't the right one for you, your metabolism, or your situation. Genes, family, your environment — even your friends — influence how, why, what, and how much you eat, so don't get too discouraged or beat yourself up because a diet that "worked for everybody" didn't pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds — at least for a short time. Here's a look at three common diet approaches. 1. Low fat: Doesn't taste great ... and is lessfilling Once the main strategy for losing weight, low-fat diets are now less popular. Since fat contains nine calories per gram while carbohydrates contain four, you could theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. But if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight-loss plan. 2. Low carbohydrate: Quick weight loss but long-term results vary Eating carbohydrates — especially highly processed ones like white bread and white rice — quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in extra calories and gain weight. Limiting carbs in favor of protein and fat is supposed to prevent the insulin surge and make you feel full longer. To make up for the lack of carbohydrates in the diet, the body mobilizes its own carbohydrate stores from liver and muscle tissue. In the process, the body also mobilizes water, meaning that the pounds shed are water weight. The result is rapid weight loss, but after a few months, weight loss tends to slow and reverse, just as happens with other diets. The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and protein, which can be hard on the heart, kidneys, and bones. The lack of carb-rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia, and certain cancers. However, if you do get most of your carbs from vegetables and concentrate on eating primarily healthier fats, this type of diet can work longer term for many people. 3. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables Good fats are the monounsaturated fats found in olive oil and other oils, and the polyunsaturated fats found in fish, canola oil, walnuts, and other foods. (Saturated fat and trans fat are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in Mediterranean-style diets tend to come from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts, seeds, and fish, with only modest amounts of meat and cheese. People living in Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lots of physical activity, regular meal patterns, wine, and good social support. It's hard to know what relative role these different factors play — but there is growing evidence that, in and of itself, the diet can reduce cardiovascular risk and the development of diabetes. Make your own A good diet should provide plenty of choices, relatively few restrictions, and no long grocery lists of sometimes expensive special foods. It should be as good for your heart, bones, brain, and colon as it is for your waistline. And it should be something you can sustain for years. Such a diet won't give you a quick fix. But they can offer you something better — a lifetime of savory, healthy choices that will be good for all of you, not just parts of you. For more ideas and information on healthy weight loss, read Lose Weight and Keep It Off, a Special Health Report from Harvard Medical School. Image: Foxys_forest_manufacture/Getty Images Share this story:

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Lose Weight and Keep It Off Featured content: • Overweight and obesity: What's behind the growing trend? • How excess weight affects your health • When to seek professional help • Weight-loss basics • Choosing the diet that fits you best • What to eat: A week of daily menus • SPECIAL BONUS SECTION: 10 habits to help you lose weight Click here to read more »