I have heard a lot lately about the obesity epidemic and ways to lose 30 or more pounds in 2 months, but what if you just need to drop a few pounds or trim a couple of inches around the middle? We want to feel good about ourselves and want to make a good appearance when we go out on the town, so what is the current wisdom on shedding that unwanted baggage we are carrying?

I believe that it all begins with a desire to do something for ourselves. It is like a mental itch that has to be scratched. At one point we realize we need a change and decide to take responsibility for our bad eating habits.

Next we mentally decide to create a plan to change them, and then put together how we are going to do it one step at a time. We see how we want to be two months, 6 months, or a year down the road, and focus on what it will take to get there.

So I searched around and put together some notes and idea’s and things I had learned over time and decided to put them together in a hub. The Mayo Clinic has a neat site on weight loss also.

One thing to keep in mind as you start is not to burn yourself out by trying to do it all at once. Try working on one habit at a time with your daily diet. The saying “Slow and Steady wins the Race” applies here. If you manage to do it gradually, it will ensure that you stick to it.

A common thread for weight loss is that a good combination of exercise and watching your food intake is important to looking and feeling good. Set a goal for losing a specific amount of weight, or inches, and set a timeline for it.

Eating healthy will help you achieve your goal sooner. Give up bad eating habits you have learned like loading up on mayonnaise, butter and cheese. Keep in mind where it all winds up in the end …because that’s exactly what it does. As far as the exercise goes start with one form of cardio exercise, and one form of muscle training as well. If you manage to do this, you can be sure to reach your ideal weight.

Skip carbohydrates like white bread and white rice, go whole wheat instead. Read the labels, and choose “whole wheat” or “whole grain” items. Try to limit sweets to the weekends, and also reduce your portions. Research shows that the human body craves only a little bit of sugar and is satiated in the first two spoonfuls of dessert that you eat. We should be eating more fruit anyway.

Another thing I learned was to avoid going shopping for food when I’m hungry. When I grocery shop I almost always carry a list and try to stick to it.

Try to eat your heaviest meal in the early part of the day and as the day progresses; your meals should become lighter. Eat breakfast like a king, lunch like a prince and dinner like a pauper. Most models don’t eat after sunset. You don’t have to be obsessive but you can limit your calorie intake towards the end of the day. Stick to soup and salads after 7 p.m.

If you eat to feel better, try to understand what triggers your craving to nibble. If you know what starts the craving, you’ll be able to deal with it better. Try eating six small meals instead of three big ones. Your body can break down and digest smaller meals more efficiently. Eating larger meals causes sluggishness.

Drink 8-10 glasses of water in a day. Water detoxifies your system and cleanses it.

Limit red meat if possible to 2 days a week. You can replace the red meat with baked fish and grilled chicken.

If you are a big breakfast eater, watch out for high calorie breakfast items like ham and bacon or pancakes. There are loads of nutritious tasty recipes on the internet. We can eat all you want and still lose weight if you just eat the right food, and burn as many calories as we consume.

Many people keep a food diary. Once you start writing it down you see how much you eat on a daily basis. If you feel like you have to write it down, you won’t snack as much on crackers, cookies or nuts when you don’t need to.

If you are on a tight budget as well as wanting to lose weight take your lunch to work. If you are in a meeting and don’t get a break until late you will be starved and overeat. You can help eliminate this by fixing your own lunch. It is cheaper and easier.

You will have to exercise for maybe a half hour a day. Find an activity you enjoy, and remember the exercise does not have to be done all at once. Cardiovascular forms of exercise help increase the heart rate. If you alternate between cardio and muscle training you will get better results. It keeps you from settling into an easier program and burns fat for a longer time. All you need are a couple of dumbbells from your local exercise store or online and work out while watching television. You can exercise even when you’re traveling with the help of resistance straps.

If you’re lucky enough to live close to a pool, try swimming. Swimming is the best form of exercise. Swim freestyle for 20 minutes, five days a week.

Cycling can be fun but it does not exercise your entire body. Cycle and run on alternate days. Doing it in combination with running will also help you stay motivated. Aerobics, dancing and walking are excellent activities.

Whatever you plan to do, create a schedule and put it in a place where you can see it the first thing in the morning. The schedule can be anything that tracks your progress or motivates you.

The key to long-term weight management is making healthy eating and fitness choices part of your lifestyle forever. Have a partner be involved with your sensible diet and active lifestyle. This doesn’t mean that you can’t ever enjoy food or indulge yourself once in a while. Just avoid getting back into unhealthy eating habits and regaining the weight you worked so hard to lose.