For many years research has shown that diets don't work, well don't work in the long term. The reason is that for many dieting and weight loss means denying themselves the things they have being eating, and want to again, for years.

Long term weight loss without dieting

So what is the answer to long term weight loss if it isn't dieting? Well research into weight loss and slimming has uncovered 3 golden rules. And not one of them includes the Atkins Diet, drinking just cabbage soup or only eating carrots.

So the golden rules to long term weight loss are:

Weight loss rule #1

Work out when you are going wrong by keeping a 7 day food diary. This will serve a number of functions.

1. You will need to monitor EXACTLY what you eat AND drink.
2. You will notice if you snack more than you thought.
3. A dietitian or nutritionalist will calculate your daily calorie intake and compare this to your recommended daily requirements.

Only after this information has been gathered will you really know what you eat too much of and what foods don't actually add that many calories to your diet.

Common weight loss problems

Common weight loss problems include alcohol and other foods and drinks that carry 'empty' calories - sustances that add no nutritional value to your diet but do carry a lot of calories. Inlcuded in this category includes soft drinks and junk foods.

Also something to be aware of are drinks that contain hidden calories. Drinks like smoothies, orange juice and other fruit drinks pack an awful lot of calories per sip as they are made using a lot of fruit.

Weight loss rule #2

Once you have discovered your daily calorie requirements aim to slice approximately 250 to 500 calories off this number. This means that each week you will lose between 1 - 2 lb of body fat (bear in mind that to lose 1 lb of body fat you must 'burn off' or save 3500 calories).

Weight loss rule #3

Increase your activity levels. A good 30 minute walk, jog or swim can burn between 250 and 500 calories. This means, if you cut 500 calories from your deit and exercise you could burn off a pound of body fat every 3-4 days!

Over the course of a month this would see the average person shed up to 1/2 stone in body weight!

Excusses to ignore

If you find yourself saying one of the following phrases then I'm afraid you're doomed to fail even before you have started.

• I'm not fat I'm just big boned.
• I've always been like this. I can't change.
• I'm addicted to snacks and junk food.
• I have a slow metabolism - actually larger people have faster metabolisms!
• I don't have the time to exercise.
• I never snack. I just eat salads.