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One way to establish your weight loss programme is to keep a food diary. Start a full week before you plan to commence dieting. Enter every single piece of food and every drink you have into the diary. A log of seven days consumption will tell you a lot about your eating habits, and how you can make positive changes.

If it’s evident you’re eating fast food meals and too many cakes, then those should be the first to go. It’s possible that you are eating good food – but just too much of it. Whichever it is, your dietary record will help to identify what you need to change.

Then take the next seven days and write down exactly what you’re going to stick to. Think of what you’re going to eat and drink, and what exercise you want to include. Where food is categorised, create a list of prohibited food and ‘treat’ food. And then write down the food you can eat in generous amounts.

As far as alcohol is concerned, keep it to a minimum. Write down when it’s not allowed, and when and how much it is allowed. Cans of soft drinks containing sugar are out. Next comes physical exercise, and whether it’s a walk in the park, or visits to the gym – write it down.

Accurately weigh yourself the morning your regime starts. Each week, repeat the process, modifying your plan according to the results you’re achieving. Make a note of your weight in your diary once a week.

With a plan like this, you’re in complete control. It’s a good idea to add useful comments each day to illustrate what’s helpful and what’s not. Mark down which days you completed your proposed exercises. Monitoring your weight and health is so much more manageable with a personal record.

It won’t happen overnight though. Changes may be hard to detect in the early stages, but clothes will start to become less tight, and your energy level will increase after a few short weeks. Remember patience is a virtue! Don’t think about what you’re missing out on; think about what you’re going to gain as a result of your weight loss.

If you lose your way for a short while, try to get back on track quickly. It could be that you should look at altering your diet. There are some relatively easy ways to introduce more exercise. A thirty minute routine three times a week is a good habit to get into.

Feel good about every pound you lose. Quantifying the results you achieve makes dieting a great deal easier to maintain long-term. You may not want to splash out on clothes until all the weight has come off. But you could spoil yourself with a pamper session when you reach a mini-goal.

(C) Scott Edwards. Browse WeightLossDietWar.com for quality advice on dieting and weight loss help.

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