If you want to get rid of the embarrassment caused due to obesity, you must be looking for plans that promise a quick weight loss. It is a common knowledge that crash diets help in weight loss, but, they are not healthy in the long run. However, if you follow a planned and healthy diet, you will be successful in losing weight. Diet Tips to Follow If you follow the rule of 'Eating right', you can naturally lose weight, without having to go for the crash or fad diets. You need not starve yourself or rely on pills; you can lose weight simply by making right choices of food and eating the right quantity of food. Following are some tips that you should follow for 8 weeks. Eat Healthy Food The most important tip to follow is to make healthy choices and eat only healthy food. Your daily diet should consist of healthy carbohydrates, small amounts of fats, adequate amounts of proteins and all other vitamins. Your daily diet should consist of fruits, nuts, seeds, vegetables, lean meat, lean poultry, fish, etc. Certain foods like salmon, tuna, oats, green tea, etc., are termed as fat burning foods and hence, should be included in the daily diet. Try different combination of these and cook them in the right manner (boiled, broiled or grilled) while making your daily meals. Avoid Unhealthy Food You cannot lose weight if you do not completely curb your intake of fatty food. Fatty foods like whole dairy products, cheese, dressings; oil, margarine; salty food, sweets, etc. are unhealthy and contribute in weight gain. Similarly, fast and junk food also contain preservatives, salts, oil, cheese, etc. which contain trans fatty acids, fats and calories that are not required by the body. Therefore, all these foods should be excluded from the diet. Check Calorie Intake Keeping a close watch on your calorie intake helps in losing weight. Find out your daily calorie requirement and consume 100-300 calories less than required. You should also keep a food diary and calculate the number of calories consumed every day. Try to reduce the excess calorie intake in order to have a healthy body weight. Have Smaller Meals You should have 4-5 smaller meals throughout the day. Having smaller meals enhances metabolism and helps in quick burning of fats. You should also eat only when hungry and eat in limited amounts. Having one-dish-meals like baked beans on toast, vegetable pasta / salad, egg white omelet, etc. can be helpful if you are looking for smaller meals. Drink Water Water can truly be called an 'elixir' as it prevents several disorders and also aids in weight loss. Consuming sufficient amounts of water boosts metabolism which triggers off burning of fat. Similarly, water is a natural appetite suppressant and hence, having a glass of water before every meal will reduce your calorie intake considerably. You should substitute coffee, soft drinks or alcohol with plain drinking water to avoid excess consumption of calories. Along with the diet, you should also exercise regularly to burn off the excess calories consumed. Simple exercises like swimming, aerobics, walking, cycling, jogging, etc. can help in weight loss. Lastly, note that this plan will only be effective if followed thoroughly and regularly for the prescribed time. Good luck!