The obesity epidemic has been in the news for years now.  There are reality TV shows based on large amounts of weight loss.  According to the Centers for Disease Control and Prevention (CDC), over one third of the adult population in the United States is obese – that’s over 72 million people!  Most people are able to do well with weight loss if they can just lose a few pounds to start.  Here are ten ways to lose a few pounds, quickly but still in a healthy way:

1. Stop drinking soda.  If you are a soda drinker, one can of regular soda per day becomes at least 1 pound of weight gain every month.  If you drink 2 to 3 cans of soda per day, you can lose up to 1 pound per week just by dropping the soda!
2. Increase physical activity.  Try to do something active for 30 minutes every day, in addition to leading an active lifestyle.  Walking, dancing, or even cleaning the house for half an hour straight can help your body stay healthy.  Lead an active lifestyle by parking further away when you go to the store or taking the stairs instead of the elevator.
3. Control portions of meats.  Americans tend to overeat proteins!  The average person can appropriately consume merely 3-4 ounces of protein two times daily.
4. Include whole grains.  Having a small amount of grains every time you eat helps to evenly distribute the carbohydrate energy your body needs.  If you’re choosing whole grains, you tend to make healthier food choices that are also lower in fat and cholesterol.
5. Increase fruits and vegetables.  Five servings daily of fruits and vegetables will increase your nutrition while providing fullness from lower-calorie foods.
6. Switch to skim.  Three servings of fat-free dairy every day has been shown to help with weight control.  If you currently consume whole or 2% milk products, switching to skim alone will drop 90 to 180 calories daily, which equals 1 pound of weight loss in 3 to 5 weeks.
7. Stay away from vending machines and fast food.  Even the “healthy” choices offered tend to be much higher in fat, sugar, and calories than if you packed something on your own or ate at home.  If you can think ahead to when and where you will be eating for the day, you will tend to make healthier choices.  You will also be prepared with your own healthy snacks when needed.  If you have to get something quick, stop at a grocery store and grab a power snack, like fresh fruit or low-fat chocolate milk.
8. Limit added fats.  Salad dressings should be low-fat and only 1 to 2 tablespoons per serving.  Butter and margarine should be limited to 1 to 2 teaspoons.  Candy, fried foods, and snack chips add extra high-fat calories with little nutritional value.  Limiting these foods can significantly decrease overall intake.
9. Avoid alcohol.  Every glass of wine or bottle of beer adds an extra 150 calories to your day.  If you limit your alcohol consumption to one drink or less per week, you will eliminate these bonus calories that contribute no nutrition.
10. Treat yourself to your favorites every once in a while.  If you want something you know is unhealthy, and it’s been two or three weeks since you had it, enjoy a small amount.  This will prevent you from overly restricting yourself, which can result in giving up on all of your healthy changes to have what you want or consuming your unhealthy favorite in large quantities when you finally give in to your craving.

Making these changes will help lead to successful weight loss!  Remember that healthy, sustainable weight loss occurs at a rate of 1 to 2 pounds per week.  Try checking out MyPyramid.gov for more healthy eating recommendations, or find a Registered Dietitian in your area for a personal consultation.