There are no fast ways to lose weight that are healthy or sensible. Sure, you could be locked up in a prison gang and forced to do backbreaking work on minimal rations. But that certainly isn't healthy, and I wouldn't recommend it to you.

We get fat because we aren't being active enough to burn up all the fuel we eat. So our body stores that spare fuel as fat. Simple, isn't it? It takes years of overeating to get significantly fat or obese. So the only way of shedding the pounds safely is to take it off at a slower pace. Sorry but it's true.

The slower you take it off, the more chance you have of keeping it off – permanently. And isn't that what you want? So to lose weight sensibly and in a way that is healthy for you, I recommend the following:

Drink More Water

Often we think we're hungry when we are really thirsty. So instead of hydrating our bodies – which is a healthy thing to do – we stuff our faces with food our body didn't even need... So, guess what, we put on more weight. That's anything but healthy. What's the answer?

Well, if you think you're feeling hungry, drink a glass of plain ordinary water. Then wait for half an hour. If you're not hungry anymore, don't eat. If you still feel hungry, have another glass of plain water. Wait for the water to settle in your stomach and then go and eat a moderate-sized meal. If you want to know what to eat, check out my articles on diet plans.

Portion Control

Having a tummy half full of water does help you to feel full sooner... which helps you to eat a bit less. But to lose weight successfully, you need to control how much you eat each time.

The most effective way of achieving portion control is to weigh and measure the food you put on your plate. One cup full (250 ml) of raw green salad, plus another cupful of cooked vegetables, plus one moderate portion of protein. That works out at 4 ounces of fish or meat for women. Or 6 ounces of fish or meat for men.) But don't eat any pasta, rice, bread or potatoes if you want to lose weight.

Stay away from caffeine (coffee or tea), and don't eat anything with added sugar in it. No desserts, no syrups, jams or honey.

Regular Daily Exercise

A healthy moderate exercise routine kicks your weight-loss efforts into higher gear because it boosts your metabolism into fat-burning mode. The way to achieve this is to have four or more exercise sessions every week (every day is best) where you put in enough effort to break out in a mild sweat and be breathing heavily for ten to twenty minutes non-stop.

Sure, you can go to a gym or have a personal trainer. But there are easier ways to lose weight through exercise.

You can do this by walking up and down stairs in a multi-storey building, or walking quickly for a few blocks around your neighbourhood or in a nearby park. You will get the most benefit when you are labouring to make it up-hill. Myself, I walk but sometimes I ride a bicycle. That makes downhill too easy. But uphill is a good workout when it's steep. If it's too hard, get off your bike and walk it for a while. Then the next time you ride up that hill you'll be able to pedal just a little bit further before you have to get off and walk gain.

That's progress! Be encouraged.

Stick With The Plan

Your new way of eating (weight loss diet) plus drinking more water, plus almost daily exercise will soon have you burning up more calories than you put into your mouth. And when that happens, and you keep at it over the weeks, I promise you – your weight just has to come off.

It takes 30 days to turn a new way of doing things into a habit. So do yourself a big favour and stick with this plan for at least month. Weigh yourself when you start, then don't look at the scales every day. Just write down your weight monthly, and you'll be amazed how the weight starts to go away.

You'll look better and you'll feel better as well. And what's more, you'll be proud of what you have achieved. Deservedly so!

So what are you waiting for? Get started on your weight-loss journey today. Do it now!