One pound of fat equals 3,500 calories, so you need to burn off lots of calories to reduce fat. Rapid weight loss is usually more fluid loss than fat loss.
"The higher weight losses that occur at the beginning of most diets are at least partially water," says May. "Weight loss can be particularly dramatic on very low-carb diets because your body gives up water when it's forced to utilize other fuel sources."
While you may want to lose weight quickly, the experts agree that slow and steady wins the race. Safe and effective weight loss averages 1-2 pounds per week, and the best way to achieve it is by burning about 500 calories per day through diet and exercise.
The best weight loss plan is one that doesn't make you feel like you are on a diet. Going on a "diet" can create an obsession with food, heighten cravings, and lead to a frustrated "throw in the towel because diets don't work" mentality.
Look for a plan that helps you recognize habits that can keep you from reaching a healthy weight.
"Is it sitting in front of the television munching mindlessly, drinking too many glasses of wine, eating while cooking, or maybe you finish your child's meal?" asks Rodriguez. "If so, look for a plan that will give you tips and ideas on how to break these habits."
"Whatever plan you choose, think progress, not perfection -- and aim to slowly improve your eating behaviors," adds Blatner. "You don't have to chuck all of your old ways and recipes -- incorporate the new plan into your lifestyle slowly and realistically."
Some plans have long lists of "forbidden" foods and little room for indulgences. For some people, being denied certain foods can trigger cravings and binges. But others actually do better if they eliminate the "trigger" foods that touch off eating binges.
If you can't bear to live without a glass of wine with dinner, or an occasional dessert, you'll need to find a plan that allows small portions of these favorites. But if you're the type who can't stop with one glass or a bite or two of dessert, the stricter plans may be exactly what you need.
Most people can achieve success with sensible splurging, says Blatner. "If a plan restricts comfort or junk foods, it might very well lead to a belly-busting binge," she says. "Make sure the plan has healthy substitutes for crunchy chips cravings as well as choices to satisfy a sugary sweet tooth."
Some programs require significant changes and others promote a "baby step concept" -- smaller, more gradual changes. Change is difficult and the more you have to change, the harder it will be. Look for a plan that slowly changes your eating and exercise habits unless you're ready for a real challenge.
"A sensible plan encourages you to evaluate your eating habits and work on a few unhealthy habits, and once you accomplish these changes, pick a few more that you can live with," says Rodriguez.
Healthy weight loss plans don't need to be supplemented beyond a daily multivitamin-mineral supplement for nutritional "insurance."
"There is no reason why all or most of the nutrients needed for good health cannot be obtained through food on the diet plan," says Gidus. She is leery of any diet plans that require the extra expense of cleanses, special drinks, pills, or portions -- especially if the author is profiting from their sale.
Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food -- fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein -- either type can work.
Just make sure the diet plan allows you enough food and calories that hunger won't undermine your efforts to lose weight.
"When calories get below 1,200 for women or 1,500 for men, it can make you light-headed, irritable, and quite miserable because your body needs these minimum amounts to function well," says Gidus.
The truth is that while they can be helpful to some people, you don't really need a diet book or program to be successful at weight loss. You can do it on your own -- but you may want to consult a registered dietitian to help you come up with a plan customized to your needs.
"Go see a registered dietitian with a three-day diary of what you typically eat, and she can create an individualized plan that meets your lifestyle and nutritional needs," says Gidus.
