If you’re overweight, there are many reasons to lose some of the excess. Healthy weight loss can result in better general health, looking better, feeling better and increased levels of energy. Many people can lose weight but often struggle to keep the weight off once they’ve lost it. When you decide that you want to lose weight, it’s important to start the process with clear intentions and long-term goals.

It’s good to start the weight loss process by having a clear idea of how much weight you need or want to lose. To help guide you with this you can ask your health-care provider to conduct a Body Mass Index (BMI) assessment. The assessment will give you a reliable measure of your total body fat by comparing your height and your weight. You can also make this assessment yourself by using an online BMI calculator. The results of the BMI will place you in one of five categories, from underweight to extreme obesity.

Once you’ve established your current weight category, set yourself achievable and realistic goals. It’s better to spread your weight loss goals over a significant period of time rather than going for a quick weight loss program where you will be more prone to regaining weight after you have achieved your initial goal. Start by setting yourself the goal of losing just a few pounds, then once you’ve achieved that goal, apply a second goal of keeping it off for one or two weeks.

Diet is one of the most important aspects of losing weight and keeping it off. Try not to be taken in by fast track diets; while these types of diet may work in the short term, keeping the weight off can be difficult once you get bored of the imposed restrictions of the diet. Instead, start from working with your current diet and eating patterns.

For one or two weeks, keep a record of what you eat and drink each day. Be honest and note quantity and portion sizes. Once you have a clear record of what you are eating and what your eating patterns are, then make realistic goals based on your records. If you see that you are eating a chocolate bar once every second day, make a goal to reduce this to a frequency that is achievable.

Finally, keep active! Exercise and general activity is vital in the process of losing weight healthily and keeping it off. Again, set achievable goals that you can increase as time goes on. You may want to start with something simple like walking to pick the kids up from school rather than driving.