Some people trying to lose weight turn to popular fad diets for "quick fixes." Fad diets often sacrifice the balance of essential nutrients you get from all the types of food in the Food Guide Pyramid for weight loss.

"Because [fad diets] are not nutritionally balanced, it's like becoming unhealthy in order to lose weight," explains Anne Linge, registered dietitian at the University of Washington Medical Center-Roosevelt. The long-term consequences of fad diets can include heart disease, kidney and gallbladder problems, and other health problems associated with nutrient deficiencies. After a short time on a fad diet, most people go back to their old eating habits and their old weight. For weight loss to be effective, Linge says, you need to take a look at the food habits that are maintaining any excess weight and work to make lifelong changes.

Using the Food Guide Pyramid to guide your choices is a good place to start. The Food Guide Pyramid is a research-based, food guidance system developed by the United States Department of Agriculture (USDA). Click here for more information.

Healthy weight loss can be achieved with a balanced diet and exercise. Moderate weight loss achieved through dietary changes and a modest exercise regimen help improve survival and quality of life. If you think you need to run a marathon or climb 14 flights of stairs every day to get active, don't despair! Walking the dog, gardening and carrying groceries count as exercise. Some studies have found health improvements with only a 5 to 10% reduction in weight.

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