Whether you want to lose 10 lbs once or until you reach a certain weight, a proper weight loss plan must include eating the right foods and getting sufficient exercise and sleep.

Sleep is one aspect of losing weight that isn’t often talked about, but it is as important as exercise. Researchers have discovered that two hormones that trigger appetite come into play if we don’t get enough sleep. This causes us to overeat and gain weight because our desire for high carbohydrates and rich foods increases.

Next time you crave these foods, see whether you’ve been getting enough sleep.

Another key to lose 10 lbs a week is to eliminate sugar and starch from your diet. They are the first and easy sources of energy that your body uses, which leaves the other food you eat to turn to fat. Any sugar that isn’t used turns to fat.

Believe it or not, deep breathing exercises can also help you to lose weight. Deep breathing 15 minutes a day will boost the oxygen flow into your body and promote weight loss.

To lose 10 lbs in a week, you’ll want to incorporate all the natural weight loss methods available to you. You might find pills or fad diets that can get you there, but in most cases, it’s not a permanent weight loss. The pounds will come back and your efforts will have been pointless.

The most obvious way to lose 10 lbs in a week is to get rid of the excess water in your system and eat healthful, fat-free foods. Stay away from junk food, high carbohydrates and sugar.

With a good diet plan, you will see results quickly. The first to go is the water that your body has retained. This quick weight loss can be encouraging, but it is not fat loss. That comes next.

Incorporate sufficient exercise into your weight loss plan. Simply eating right won’t cause you to loses 10 lbs in a week. It takes a combination of exercise, deep breathing exercises, good nutrition, and restful sleep.

Take each of these and apply whatever measures are necessary to get them into balance. If sleep is a problem, try to eliminate stress from your life. One way to do this is with exercise, which will also help you to meet your 10 lbs loss.

With a good plan, you can lose weight through water loss and energy consumption. Expect to lose little in the first few days, but an average of about 1-2 pounds per day thereafter.

If you’ve struggled to get to your desired weight, know that with the right plan applied consistently, you can lose 10 lbs in a week.

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At first glance there seems to be nothing to make this weight loss diet stand out from all the others and it seems at first to be a glorified system for counting calories, where in fact you don’t count calories on this diet plan, the secret lies in the gradual weekly dietary changes and the clever system of visual clues, used for gauging portion sizes. In fact, you can eat just about anything you like on this diet and still loose weight.

Change One is the official Readers Digest Diet and was written by John Hastings with Peter Jaret and Mindy Herman, RD.

John Hastings is the senior staff editor for health at Reader’s Digest magazine, the world’s largest consumer magazine. He has worked as a journalist in the fields of health, medicine, nutrition, and fitness for 14 years.

Mindy Hermann is a registered dietitian who speaks and consults on weight loss and nutrition.

Peter Jaret is a frequent contributor to Reader’s Digest, Health, Eating Well, National Wildlife, and other magazines.

I found the gradual change to be one of the biggest benefits of this diet. No radical changes in what you eat and more importantly, no acute hunger pangs because all of a sudden you aren’t eating enough.

Each week you learn new tips and tricks which when added to the previous weeks successes, ultimately help you to develop good eating habits.

There is a lot of flexibility with the Change One diet, you will receive custom diet plans based on the amount of weight you want to lose and the foods that you like and dislike.

And you really can eat the food you enjoy, I was really skeptical about that initially, but you’ll even get recipes for these foods, amazing! There are limits to the amounts of unhealthy food you can eat though.

Dietary experts almost all agree that a diet must encourage healthy eating and the Change One Diet does that nice and gently.

If you’re looking for a diet that will help you loose weight and then keep that weight off, then I recommend the Change One Diet which scores an 8 on my scale of 1 to 10.

For more information on the Change One Diet please visit http://www.changeone.com

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