You have to wear that old dress or suit and now you need to lose weight?

While there are many ways to drop pounds quickly, losing it too fast can be a shock to your body and thus a danger. Fad diets, diet pills, extreme fasting and other fast weight loss methods may work but they can also make you lose muscle, counter productive to a long term weight loss program, and can cause damage to your heart and other internal organs. Remember Fen-Fen?

Since losing weight is simply expending more calories than you take in, figure out exactly what you take in. Keep a written record of every morsel, for at least a week. That means everything, every morsel, every sample, every sip of water. Then write down the calories in each of these foods and drinks. There are many sources such as http://www.mypyramidtracker.gov that can help with this.

Now that you know the calories you consume, start cutting. One great way is to use smaller plater. Portion sizes are generally too large both at home and in restaurants. Smaller portions will result in weight loss. And there are more cuts to make too. These include salad dressing, butter, candies, and juice or soda. Salad dressing is the largest source of calories on most dinner tables! Simply switching to water as a main drink is a big step in weight loss. Get rid of white bread, sugar and carbs. These can easily be replaced with sugar substitutes and whole grain breads.

What about that side dish? Take a look. This part of the meal is often a minefield of bad food choices including French Fries, macaroni and cheese and potato salad. Replace these foods with healthy alternatives such as steamed vegetables, cottage cheese, or salad (minus dressing.)

Build up some muscle to increase muscle mass and metabolism. That leads to burning more calories even when sitting still. Aerobic regimens are the key. {Many experts say to enjoy aerobic activity for 30 minutes a day 3-5 days a week. Hog wash!|Don't pay attention to the 3-5 times a week school of thought on aerobics Find an activity you can sustain for seven days each week, forever..

You have your orders. Get it in gear!