Look for a safe weight-loss program that works

It's tempting to buy into promises of fast and amazing weight loss. But a slow and steady program is simpler to keep up. And it often beats fast weight loss for the long term. Many experts suggest aiming to lose 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week.

Faster weight loss can be safe if it's done right. One example is a very low-calorie diet that you do under the guidance of a healthcare professional.

Successful weight loss takes a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. For instance, it's important to:

• Mainly eat nutritious food that's in its natural state or lightly processed.
• Get more physical activity and sit less.
• Keep track of what you eat and how much you move.
• Set daily goals to help you stay inspired.

Be sure to pick a weight-loss plan that you can live with. Look for these features:

• Varied. A varied plan includes foods from all the major food groups. It includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.

  A varied plan also lets you have a treat now and then if you like. The plan should include foods you can find in your local grocery store and that you enjoy eating. But limit alcohol, sugary drinks and high-sugar sweets. The calories in those items don't provide enough nutrients.

• Balanced. Your plan should include the right amount of nutrients and calories. It's risky to eat large amounts of some foods, severely cut calories or stop eating entire food groups. Safe and healthy diets don't need large amounts of vitamins or supplements.
• Likeable. A plan should include foods you like and that you would enjoy eating for life. If you don't like the food on the plan, you probably won't stick to it. That's also true if the plan limits your food choices too much or if it becomes boring. This makes long-term weight loss less likely.

• Active. Your weight-loss plan should include physical activity. Exercise combined with fewer calories can help give your weight loss a boost.

  Exercise also is good for health in many other ways. It can help counter the loss of muscle that happens when you lose weight. And once you slim down, exercise can help you stay at a healthy weight.