Experts agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can maintain over time. Safe and effective weight-loss programs should include:
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Healthy eating plans that reduce calories but do not rule out specific foods or food groups
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Regular physical activity and/or exercise instruction
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Tips on healthy behavior changes that also consider your cultural needs
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Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)
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Medical care if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet
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A plan to keep the weight off after you have lost it
http://win.niddk.nih.gov/publication...ng.htm#arespon from there.
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