If you've been looking for a quick weight loss diet plan that really works but haven't been able to find one, then you're not alone. The main reason for this is that people expect there to be a "quick fix" but there just isn't one.

The secrets of a successful quick weight loss diet plan are acknowledging that you overeat, knowing why, understanding what's wrong with your diet and fixing it by controlling portions, eating more slowly and keeping a record of everything that you eat and drink and every step of exercise that you take.

Firstly, if you don't acknowledge that you overeat, then you either have your head in the sand or you could be suffering from a medical condition. If it's the first, you need to get real; common sense says that if you put in more than you use up in terms of energy then you'll put on weight. If it's the second, see a doctor and if there's nothing wrong with your body, there could be something in your head which is making you overeat. Maybe you're depressed or lonely and eat for comfort; whatever it is, only you can really identify it.

Alternatively, it could be a lifestyle problem; you rush in after work grab whatever is to hand and rush out again without eating a proper nutritious meal. Do you sit down all day in an office or hate taking exercise? All these things can contribute to gradual weight gain.

Secondly, you have to control your eating. There are several ways of doing this:

1. Serve smaller portions, particularly of meat and carbohydrate. Lots of green vegetables is fine though.
2. Grill or poach meat rather than frying it.
3. Cut right down on gravies, sauces and dressings; these are usually high in fat.
4. Serve your meals on a smaller plate than usual; you won't even realise that you're eating less.
5. Drink a glass of water before your meal; it will take the edge off your appetite.
6. Eat slowly and your stomach will feel full on much less food.
7. Eat raw vegetables and fruit as between meal snacks.
8. Don't even dream about eating cakes, biscuits or potato crisps.

Thirdly, keep a record of your quick weight loss diet plan. Write down what you plan to eat and drink and what you actually eat and drink. Record your weight weekly. If your weight is reducing, that's fine, keep it up but if you're not losing any weight or worse still, gaining some, your plan isn't working or you're not sticking to it - only you know the truth of that.