· First, commit yourself to the task. Decide what lifestyle changes need to be made and stick to those changes.

· Set attainable goals. The changes you make in your lifestyle must be permanent, aim for goals which are practical and achievable.

· Include your family and friends so that you get emotional support for your weight loss program. They can keep you from quitting and even join you for walks and aerobics.

· Stay active. Aim to exercise for at least 30 minutes daily. If you cannot find the time to exercise at a stretch, do it in intervals. You can spend 10-15 minutes in the morning and the same time in the evening for exercise. Exercise doesn’t necessarily mean walking on the treadmill or using a stationary bike. You can wash your car, walk your kids to school or clean the house. All these activities can burn calories.

· Include different activities like walking, jogging and cycling to your exercise regime so that you do not get bored. You can engage yourself in different activities every day or every week.

· Eat healthy. Include servings of fresh fruits and vegetables with every meal. For instance, you can add strawberries or apple to your bowl of cereal in the morning or start your mid day meal with a salad.

· Make a list of foods you wish to avoid and those that would be advantageous to your diet plan.

· Go in for high fiber foods. Bran and oatmeal are rich sources of fiber. You can add them to your recipes to make healthy fiber rich dishes. Fiber prevents constipation and creates a sense of fullness, thereby preventing you from overeating.

· Plan meals well in advance. You can plan your weekly menu or do it just one day in advance. That way, you will be well aware of what you are eating and how many calories it will add to your intake.

· Cook at home. You can try out several healthy recipes and you will be avoiding the transfats and MSG present in fast food.

· Eat small portions. When serving, take a small helping first and see if it satisfies your hunger. If not, you can go in for a second helping. Portions which look too small initially may actually be enough to satiate hunger. By taking more than what is required, you are simply adding empty calories.

· Don’t eat in front of the television. By doing so, you will not be paying attention to what you are eating or how much you are eating. Make mealtime a family activity. Use the time to talk with your family about their lives and activities. That way, you will eat slowly and be aware of what you are eating

· Cut down on junk food. Resist the temptation to drive in to that fast food outlet and feast on your favorite burger or pizza. Fast foods are loaded with calories and trans fats. Avoiding them will go a long way in helping you reach your desired weight.

· If you are in the habit of snacking, make sure that you have healthy snacks like nuts, raisins, low fat puddings, low fat yoghurt and health bars. Don’t go in for ice creams, chocolates and other calorie loaded snacks.

· Get creative with your recipes. Eating healthy doesn’t necessarily mean eating bland foods. You can experiment with different vegetables, cook your favorite foods with lean meat, use lesser oil or bake or grill foods instead of frying. By bringing about slight modifications in your regular cooking, you can eat healthy without sacrificing your favorite foods.

· Don’t get stressed out. Stress affects your health and sense of well being, tempting you to feast on comfort foods.

· Evaluate your progress. You can weigh yourself daily or at least weekly to see how much weight you have lost or not lost. This ought to provide you the motivation to stick on to your diet plan and exercise regimen.