Before beginning any diet or exercise program, it’s important that you understand these two important facts:

Weight loss depends on energy balance.
To lose weight, your energy intake must be less than your energy expenditure. This will always be true. There are no foods, pills, or potions that will magically melt the pounds off. The only approach that works is eating less and/or exercising more.

Permanent weight loss requires permanent change.
Don’t assume that you can spend six weeks on a diet and then return to your old eating habits. Short-term diets only produce short-term results. The only successful way to keep the weight off is to make small but permanent changes in your lifestyle. Coincidentally, this is also the best way to improve your health.