Not recommended:

1) Do not start a weight loss or fitness program without first getting expert advice from a Medical Doctor. If you have problems keeping your weight at a healthy level, there might be underlying medical conditions preventing you from doing so.

2) If you hear about a new diet or weight loss program focusing on one specific aspect, such as "negative calories," do not think that by just following advice on that specific aspect you will lose tons of weight. For instance: do not start eating only foods that contain no protein or fat at all, and not enough carbs in hopes of losing lots of weight, because you could disrupt your metabolism and get undesired results. Dieting is not as simple as following one tip about a particular aspect of nutrition and forgetting about everything else.

3) Do not believe on "magic diets" or "magic exercises" alone. One will not work without the other. Even though you might lose a little bit of weight by dieting alone, it will never compare to combining correct dieting with regular exercising. Sure, you could stop eating altogether, but you will die before you reach your target weight (seriously!).

4) Do not cut off specific nutrients completely, such as fats or proteins, no matter what the diet plans tell you. And if a diet requires you to cut back significantly on certain nutrients (such as carbs), do not cut them back drastically at once, since this could produce a negative reaction in your body and could lead you to believe that the diet simply does not work for you.

5) Never try any type of "miracle" weight loss product (such as pills or other drugs) that promises you to lose weight without diet or exercise, before doing extensive research on it and consulting with a physician. While some of these products might help you lose weight, some of them could be extremely dangerous to your health and even fatal. Plus, no product will help you lose any significant amount of weight if you do not combine it with a proper diet and regular exercise.

Do this instead:

1) Always visit a physician first. If you are overweight and have been like that most of your life, there may be medical reasons for that, such as gland problems, sleep problems, and even psychiatric or psychological issues that cause you to keep your weight on. Besides, it is never advisable to start any type of weight loss program without first getting checked by a licensed physician.

2) Based on your age, weight, and body fat percentage, carefully plan a daily diet that balances proteins, carbs and Essential Fatty Acids (40% carbs, 40% protein and 20% EAF's is a good proportion for losing fat while keeping muscle loss to a minimum). When you start a weight loss program, it is recommended to ingest at least 10 to 12 times your weight in calories (if you weight 200lbs, your starting diet would be 2400 calories per day). This is because, if you cut down too much on your caloric intake at once, your body will think you are starving, so it will actually slow down your metabolism and save as much energy as possible. The result: you will not lose as much weight as you could lose by gradually cutting down on your calories.

3) You MUST combine your diet with a good exercise program based on cardio routines that keep your heart rate at about 75% to 80% your heart's maximum effort rate, for a minimum of 30 minutes, at least three times a week. And check with a doctor to make sure you're fit for this type of exercise routines!

4) Supplement yourself with enough vitamins and minerals, as well as fiber and plenty of water (and don't forget EFAs). You can get all you need from fresh, low-calorie vegetables, but you can also ask your physician for the best supplements available and the ones that could work best for you, as well as those you should avoid.

5) ALWAYS be VERY CAREFUL with any type of weight loss pills or drugs of any kind. While some drugs have mild stimulating effects and could help you burn fat a little faster, some of them can be extremely dangerous and could lead to serious health risks, including heart failure, shock and even death. When it comes to drugs, you should NEVER rely on a sales pitch alone, no matter how believable or reliable it may seem. Always ask a physician before taking any type of "miracle drug," for weight loss or for anything else.

        Remember that information is the key. Whenever you hear about a new "Miracle Program" for weight loss, bodybuilding, fitness or general health, make sure you research it enough before you try it. Forget about testimonials where "satisfied customers" tell you how the program changed their lives (for all you know, they could all be fake). Look for articles that explain what the program consists of, and become familiar with its principles. If it is a book, a website, or something you have to buy, make sure you read some reviews about it before you buy it. And if you decide to buy it, again, consult with your physician before putting it into practice. In most cases you have nothing to lose when you buy one of these programs, since most of them have 100% refund policies, so you can return the book or cancel your subscription if you are not satisfied (just make sure they DO offer a refund before you buy it). Finally, always chose a product that is designed for what you want to accomplish and keep in mind that, although losing large amounts of weight really fast could be very tempting, most people get better and longer-lasting results by choosing a plan that takes a little longer, and sticking to it.