Consult a doctor before embarking on any diet. People should not consume less than 1,200 calories per day without medical supervision.

STEP 1
Do the math
学会计算

Know the mathematics of losing weight: You must cut 3,500 calories from your food intake to drop one pound of fat. To do that, you have to eat fewer calories than you burn each day.

For fastest results, go on a diet and exercise; you'll be restricting calories as well as burning them.

STEP 2
Limit your foods
限制饮食

Limit your variety of foods. Some studies have indicated that more choices mean more calories consumed.

STEP 3
Try fruit and milk
尝试吃水果和牛奶

Try the milk and fruit diet: Have a cup of full-fat milk for breakfast; any kind or amount of fruit for lunch; one or two cups of milk for dinner; and unlimited fruits in between. The exception is bananas, which are high in sugar and starch.

STEP 4
Eat a lot of eggs
多吃鸡蛋

Like eggs? Try this for three days: Two eggs and a piece of fruit for breakfast; two egg whites and 4 ounces of boiled chicken, fish, or meat for lunch; and unlimited steamed vegetables for dinner.

STEP 5
Go on a liquid diet
进行液体节食

Go on a liquid diet: Eat nothing but homemade soups and juices made from whole, pureed fruits and vegetables for up to one week. Avoid commercial fruit juices and soups; they contain too much sugar and salt, respectively, to promote fast weight loss.

STEP 6
Don't get discouraged
不要气馁

Don't beat yourself up if you can't stick to a crash diet. For most people, slow and steady is a better plan.

According to a Tufts University nutrition and psychiatry professor, people who are easily tempted by food can often better stick to a diet that cuts their daily calories by 30 percent than just 10 percent.