Also, keep in mind this advice:

* Comes to nutrition there is no “magic wand“. Short-term diets may help you lose weight but are difficult to follow and may even be unhealthy in the long term.
* Good nutrition does not come in a vitamin pill. You can take a vitamin pill to make sure you are getting enough vitamins and minerals, but your body benefits the most from eating healthy foods.
* Eat a variety of foods is best for your body. Learn to try new foods.
* The stories that people have used a diet program or product, especially in television commercials and news programs-which are really long-commercial are advertisements. Remember that the weight re-gain and other problems that occur after someone has completed a program is something he never talked about in those ads.

What changes in my diet I do now?

Almost everyone can benefit from cutting the amount of fat you eat. If today you eat enough fat, try doing only one or two of the following changes:

* Eat 3 to 4 daily servings of dairy products with low fat content. You can use cheese with a reduced fat and nonfat yogurt. For example, if you make a pizza at home try to use part-skim mozzarella cheese on pizza.
* If you eat meat, eat it baked, broiled, grilled or baked in the oven instead of fried. Take the skin off before eating chicken. Eat fish at least once a week.
* Limit the amount of added fat such as butter or margarine on bread, sour cream on baked potatoes and salad dressings.
* Eat plenty of fruits and vegetables at meals and as snacks.
* When eating away from home, watch in the “hidden” fats in foods like salad dressings and desserts and also look at lots of larger meals.
* Before purchasing read food labels nutrition information. If you need help understanding the labels, ask your doctor or nutritionist.
* Drink milk. Milk is important because it is a source of calcium. However, if you are still taking whole milk is probably getting too much fat. Sometimes people try once skimmed milk and do not like the taste or the way this is seen in the coffee. Then come back to drink whole milk. You can help make a change gradually: starting with 2% milk. After 3 to 6 months switch to 1% milk. You can try mixing whole milk and 2% milk or 2% milk and 1% milk for a few weeks. Soon you can enjoy taking skimmed milk.
* Drink no-calorie or low calorie such as water, unsweetened tea or diet soda.

Balanced nutrition and regular exercise are good for your health even if your weight does not change ever. So try to set goals you have a good chance of reaching, such as making one of the small changes listed above or walking one more day per week.