"Lose 30 pounds in 10 days."

"Eat all you like and lose weight."

We are barraged with magic schemes promising miraculous weight loss with no sacrifice other than a chunk out of our bank account. The one sure way to lose excess weight and keep it off is through behavior modification, rather than diets. The formula is basic and proven time and again by reputable weight loss organizations. A sensible eating plan, which limits fat and calories according to individual need and usage, and exercise, regular fat burning, heart building activity, such as walking, swimming, bicycling, and jogging are the two components of an authentic weight loss and maintenance program.

Have you tried many programs and ended up gaining all the lost weight back? Have you dieted and lost weight (been good) then fallen off the diet and regained the weight (been bad)? If so this article is for you. This is the program that will guide you to a lifelong pattern of attaining your ideal weight and maintaining it.

Follow the 10 steps outlined below to a permanent lifestyle change which will result not only in weight loss, but in improved all around health.

1. No diets. What? How in the world can you lose weight if you don't follow a diet? It's easy, simply think in terms of a 500-calorie a day deficit. If you can manage to cut 500 calories from your daily intake, or increase exercise and decrease intake to add up to the 500 calorie quota, you will lose one pound a week. This is a safe weight loss. This puts the choice in your hands, and there are no negative feelings of failure involved in not being able to follow a rigid, and possibly inappropriate, diet plan. Get a good calorie counter and decide what there is in your daily consumption you could live without. For example, skip the two slices of bacon (150 calories), two tablespoons of butter on your toast (200 calories), and a handful of peanuts (110). If you prefer, you can burn off a portion of your calorie deficit goal by increasing your daily activity. You can bicycle 2.4 miles, hike 14 minutes, or play shuffleboard 35 minutes. All these activities burn up 100 calories, now you only have to eat 400 calories less today.

2. Become physically, not externally connected to eating. Actual hunger cues, a rumbling stomach, headache, fatigue, irritability, decreased concentration, these are the body's way of telling you to eat. Practice paying attention to the physical signals of hunger, as well as satiety and you will establish a natural pattern of eating

3. Use a scale of perceived hunger. Practice imagining your hunger according to a scale. On this imaginary scale, 0 is starving to death and 10 is stuffed. Try to maintain a range of between 3 to 8. Never let yourself get so hungry that you gobble your way through half the contents of the refrigerator before you realize what is going on. Nor should you eat so much you feel bloated and ready to explode.

4. Distinguish between emotional hunger and physical hunger. Emotional hunger involves eating when you are sad or happy, anxious or bored. We've all found ourselves gobbling cookies right out of the box when we are worried or anxious, or eating the whole box of candies while worrying about a deadline or appointment. Being aware of emotional hungers and what will satisfy them helps you find more appropriate ways to meet these needs than food. Maybe you are nervous, a good brisk walk will help you relax. Maybe you are angry, how about whacking the tennis ball up against a wall to release the anger. Learn to identify emotions and deal with them in ways other than bingeing.

5. There are no good foods and no bad foods. All foods are acceptable in moderation. Telling yourself foods are forbidden sets you up to crave them more. If particular foods tempt you to overeat, try portion controls. For example, measure one serving of potato chips and put the bag away out of reach. Savor the chips, enjoy them and move on.

6. Don't skip meals. Research shows that smaller, more frequent meals keep the metabolism stimulated, whereas skipping meals slows down the rate at which you burn calories as well as leaving you vulnerable to binges. Most of all don't skip breakfast, remember your mother taught you, "breakfast is the most important meal of the day."

7. Don't fall prey to myths. A safe, maintainable weight loss is 1 to 2 pounds a week, not 20. Be suspicious of supplements, meal replacement products and miracle fat burners. The truth is that a healthy body comes from healthy eating. You don't need a lose-weight-fast scheme that not only doesn't work, it is hazardous to your health. Slow and steady wins the race.

8. Be positive. People lose weight at different rates. Just remember that you are working toward long-term healthy behavior, which will have the results you seek and many added benefits in improved health and well being. Remind yourself that your goals are valid and that your hard work will pay off.

9. Careful what you say. Words have power, so keep upbeat and encourage yourself. If you hear yourself saying, "I will never lose weight" or "I feel fat", stop and decide what causes this mood. Are you angry, sad, impatient, afraid? Fat is not a feeling. Give yourself a pep talk whenever you feel discouraged, keep your spirits up.

10. Create a reward system. Instead of focusing on numbers on a scale consider the positive changes you are making and reward yourself for following the program. Reward yourself daily for the hard work that it takes to interrupt old behavior patterns and create a positive life long healthy eating habit. Splurge on a movie, CD, or excursion you've been wanting. Giving yourself rewards for practicing good behavior helps you create a new attitude and stay on track. If you are used to rewarding yourself with food, your challenge is to find other options.

So now you have the true secret of weight loss, 10 steps to follow to a permanent change in the way you eat and exercise, one which guarantees long term success and won't empty your pocket book and leave you disappointed one more time. This time, you will succeed.