Natural Ways to Lose Weight Quickly

Losing weight does not have to be an extreme, painful or soul-crushing experience. Enlist the tried-and-true methods of a satisfying, nourishing diet, moderate exercise, time for quiet reflection and asking friends and family to provide moral support---and maybe join you at the gym, beach or swimming pool to help you sweat.

Lose no more than 1.5 pounds per week to lose weight safely and permanently. If you lose more than that, do so only under the direct supervision of a physician.

Eat a high-satiety diet

To lose weight permanently means eating in a sustainable way that is realistic, nourishing and satisfying. Start with a high-protein breakfast of yogurt, whole-grain toast with fruit or pancakes made with whole-grain flour and drizzled with a little real honey.

Eating foods that "stick to the ribs" will keep you full for hours rather than foraging every two hours when you will be most tempted to eat junk food.

Look at MyPyramid.gov site for guidelines on how to trim down safely.

Make time for yourself: exercise and solitude

In an age of hyper multitasking, there are few things that can replace a solitary bike ride by the lake or a walk, however brief, through a park abloom with pretty flowers and chirping birds. You can lose weight logging hours at the gym if that's most practical.

Pick at least one day to be in nature for an extended amount of time. You might bike to the farmer's market and return with a bounty of fresh fruits and vegetables to consume and flowers to enjoy.

Solitude is important to allow yourself time for quiet self-reflection as you examine why you are making these changes in your life: for health reasons, personal growth or to reach a goal.

Engage group support from family and friends

Avoid being a martyr. You know what happens to them. Ask a friend at work to join you on a 10-minute walk after lunch or meet your significant other for a tennis date and late dinner on a school night. Single? Go to a new exercise class once a week to get a different workout and to meet other people.

Rather than keeping it a secret, ask friends and family who have lost weight what they did. They will be happy to share their tips to help you.

Enlist a few trustworthy friends that you can call on rough days. You can return the favor in the future.