The energy content of 1 pound of body fat is 3,500 calories. So to lose 1lb a week, a 500 calorie 'deficit' is needed each day (7 x 500 = 3,500). This is best achieved by making small changes to eat fewer calories and be more active. For example, swap a chocolate bar for a banana (save 150 calories) and add two 15-minute brisk walks (burn 150 calories) for a 540 calorie deficit.

It's important to lose weight in a healthy and realistic way. This allows you to get the nutrients you need, feel positive about helping your health and well- being, and get on with living your life. It also means you'll be developing new skills and attitudes to help you keep the weight off.

Dos and don'ts

Do...

• Feel that with the right skills you can control your weight and that it's a positive thing to do.
• Think about which diets (or elements of them) were helpful in the past and which weren't. Use this information to plan helpful changes and avoid past mistakes.
• Plan to make small and sustainable lifestyle changes.
• Keep a food and thoughts diary to help you identify problem areas and stay conscious of what and why you eat.
• Set realistic goals.
• Eat regular meals, starting with breakfast.
• Base your meals on a variety of healthy choices from the main food groups.
• Experiment with your low-fat cooking skills.
• Eat plenty of fruit and vegetables.
• Adopt a flexible rather than all-or-nothing approach to eating.
• Learn how to cope with feelings, not feed them.
• Be more active more often in your daily life.
• Make time for 30 minutes moderate activity most days.
• Enlist some ongoing support.

Don't...