Over 100 million Americans are considered overweight or obese. By the year 2020, this is predicted to increase to epidemic proportions. As you may already know, there are many health risks associated with being fat. Included on this list are diabetes, heart disease, hypertension, cancer, and arthritis. If you are overweight, it is important to get started now to avoid these conditions in the future.

Weight loss is important, but how you do it is just as significant. Healthy weight loss is the only way to achieve lasting weight loss. With that in mind, here are 8 key things to keep in mind when starting your healthy weight loss journey:

1. Stay Off of Diets

"Dieting" is the most common approach that overweight people use to shed pounds, which to many people means skipping meals or otherwise starving oneself. This is exactly the opposite to a healthy weight loss approach.

Starving yourself may provide a temporary loss of a few pounds, but you will gain it back quickly. Your body needs fuel for energy, and you will soon become tired and sluggish. You will be slowing your metabolism, which is the recipe for upcoming weight gain. Sensible eating is the better option.

2. Start Your Day Right

Having a healthy breakfast in the morning will jump-start your metabolism. Morning food intake is used by the body to burn fat all day long. We learn early in life that the most important meal of the day is breakfast. Add a cup of green tea, a proven metabolic booster, to your breakfast, and you'll start each day the healthy weight loss way!

3. Eat More Frequently

Eating more frequently is another trick to boosting metabolism. You should eat 5 to 6 small meals per day, never going more that 3 hours at a time without consuming something. This approach keeps you from being hungry, which is the top reason for weight loss failure. It also insures that your internal "furnace" in persistently working, keeping your metabolism up and burning calories even more rapidly.

4. Set Realistic Weight Loss Goals

Setting unrealistic weight loss goals will only set you up for failure. Remember, healthy weight loss is a gradual thing, not some hyped up Hollywood fad "diet" or ridiculous "rapid weight loss" pill program. These can have dire health consequences, also. You want to get healthy and stay healthy for the rest of your life--develop that mindset.

5. Drink Lots of Water

Your body requires sufficient water to burn fat and keep your cells hydrated and healthy. The best choices are purified or distilled water. This is especially important before, during, and after exercise.

Water also aids in flushing toxins from the body. In terms of quantity, a good rule to follow is 1/2 ounce of water per day per every pound of body weight.

6. Avoid Too Much Sugar in All Forms

Meal plans should include lots of fruits and vegetables, whole grain breads, rice, pasta, and plenty of protein-rich foods, such as lean meats. Junkl food is a no-no, except for an occasional treat. "Diet" soda is not a good alternative to sugary drinks. Opt for water, juice, or green tea instead.

7. Watch Your Fat Intake

Fat is not the culprit in making people overweight, contrary to popular belief. You must keep an eye on the types of fat that you consume. Healthy fats are found in such things as peanuts and canola oil. Mackerel, tuna, and salmon are always a good choice, as they are rich in Omega-3 fats.

8. Exercise

You knew it was coming, the dreaded "E" word! Though we hate to admit it, healthy weight loss must have exercise, in some form, added to the mix. It really aids in fat burning and metabolism boosting. The good news is that this doesn't necessarily require hours in the gym. The exercise program that is best for you is determined by your current fitness level. Talk to your doctor or a fitness trainer for recommendations.

It doesn't matter how much weight that you want, or need, to lose. Follow these guidelines, and you will be well on your way to achieving healthy weight loss that will last a lifetime!