To achieve weight loss it is necessary to reduce energy intake below energy expenditure. This can be accomplished by increasing physical activity. However it is easier to lose weight by reducing energy intake. To exercise away 1 Big Mac requires either 2.3 hours of walking or 45 minutes of jogging! There are multiple ways of reducing energy intake. The traditional way is to reduce intake by 2460 Kj (600 Kcal) a day while ensuring that the diet is balanced, so that the intake of micronutrients is maintained. This will result in a 0.5 kg weight loss per day and fits the “Slow and Steady” method long favoured as the safe way of losing weight. In the past, more strict reductions in energy intake (the “Fast and Furious” method) were frowned on because they could result in nutritional deficiencies and, in addition, because “the quicker you lose it, the quicker you put it on again”.  This common saying was based on the belief that obesity is caused by bad habits. In a recent study we showed that the rate of weight loss does not influence the rate of weight regain (Purcell K et al 2014). In addition, we demonstrated that it easier to lose weight rapidly with 18/100 subjects in the gradual arm dropping out and 50% achieving 15% weight loss in 9 months. In contrast in the rapid arm, only 3/100 dropped out and 78% achieved the 15% weight loss target in 3 months. The reasons why rapid loss was superior in achieving weight loss and the way to lose weight safely while maintaining micronutrient balance will be discussed.