Fad diets may allow you to drop pounds quickly, but you will probably regain that weight and more without a metabolism change. The key to long-term fat loss and weight loss is changing your body's metabolism and developing more muscle. This is best done by having a sound nutrional plan, cardiorespiratory exercise (treadmills, spinning, steppers, etc.) and resistance training (free weights, bands, cables, machines, medicine balls, etc.). THINK LONG-TERM WHEN YOU START YOUR EXERCISE PROGRAM. YOUR HEALTH WILL IMPROVE AND YOUR BODY WILL LOOK AND FEEL BETTER.