Wouldn't it be nice if you could pop a pill, and quickly shed all those pesky extra pounds? Maybe you dream of being in swim suit shape, or simply walking up a flight of stairs without losing your breath. We all dream of feeling more comfortable in our skin, but getting to that place of comfort can sometimes seem like an impossible task. The truth is, weight loss need not be the impossible dream. Even though true weight loss does not come in a magic pill, it doesn't mean that it can't be done. With a bit of planning, and the right kind of motivation, you can fit into that swimsuit, or jog up that flight of stairs with your breath intact.

Why Fad Diets Don't Work

It seems like almost every month or so we hear about a new diet, or at least a new version of an old diet. Thousands of people sign up, but a very small minority will succeed in losing and keeping the weight off. Why do these fad diets have such a low success rate? The major problem with these types of diets is that they rely on a gimmick, and gimmicks only work for a short amount of time before losing steam. Most fad diets focus on short-term weight loss, and are not successful at helping you establish the habits necessary to achieve permanent weight loss.

The Right Kind of Motivation

True weight loss is the result of the right kind of motivation. What does this mean? Consider the reasons you want to lose weight. Do you want to look good for a wedding, graduation, or another special event? Do you want to increase your chances of attracting a mate? Do you simply want to feel better about yourself? Go ahead: make a list of all the reasons you want to lose weight. After your done, put the list away for a day or so, and then come back and review it. Be honest with yourself: which of your stated reasons do you think will actually help you lose weight? That is, which of these reasons can provide you with the most long-term fuel? If all of your reasons for losing weight have to do with looking good for a special event, chances are you will not be able to sustain long-term weight loss because your motivation for doing so is short-term in nature. The most successful weight loss comes as a result of a personal commitment to lifetime healthy habits.

Building a Lifetime of Healthy Habits

So if the latest diet or pill won't help you achieve permanent weight loss, what can help you? The truth is that only learning and practicing healthy habits will allow you to achieve permanent weight loss. The two most important healthy habits to establish have to do with diet and physical activity. Here are some guidelines for establishing healthy habits.

1. Eat a variety of fruits each day. Two cups of fruit each day should do the trick. This will help fill you up and keep you healthy. Strive for a variety of colors in order to get all the nutrients you need.

2. Eat more foods rich in calcium. Studies have shown that foods rich in calcium can help you achieve permanent weight loss.

3. Focus on whole grains. An easy rule of hand is to "go dark." Rather than choose white bread, grab a loaf of whole wheat.

4. Eat lean proteins. Protein is an important part of eating well. Focus on lean proteins like fish, beans, and nuts. Avoid red meat when possible.

5. Limit your saturated fat intake. As has been well established, not all fats are bad. Almonds, for instance, are high in fat. But they are also heart healthy, and should not be avoided simply because of their high fat content. Saturated fats are the real culprits. Strive for consuming less than 10 percent of your calories from saturated fats.

As for physical activity, here are a few guidelines for getting active after years of inactivity.

1. If you have dog, commit to spend at least fifteen minutes playing with your pet each day. This may involve walking your dog, or playing catch. This is an easy way to get more active while giving your pet the attention it deserves.

2. Take the stairs whenever possible. Simply avoiding the elevator can give your body a good workout.

3. Go for a walk during your lunch break. If you're like most people, you probably don't have a lot of spare time each day to workout. Get your body moving each day during your lunch hour. This short break will awaken your body and refresh your mind.