1. STICK TO ONE DIET PLAN AT A TIME: Whatever diet plan you choose to follow, make sure that you follow ALL of the rules for that diet strictly. Although it may be tempting to mix and match diets, you are setting yourself up for failure unless you completely follow a particular diet plan. Stick with your plan 100%. Set rules which are black and white. No exceptions.

2. STAY WITH THE PLAN FOR AT LEAST 4 WEEKS: One of the most common reasons that diets fail is that weight loss generally takes at least 4 weeks to occur. Do NOT worry what the scales are telling you for the first month as your weight will generally stay the same. Remember that any weight lost in the first few weeks is likely to be due to fluid loss (including burning short term glycogen reserves). Losing fat is what counts, and this takes at least 4 weeks to occur, and generally 2-3 months before serious fat burning has begun.

3.BASELINE MEASUREMENT: Measure weight and waist circumference as a baseline. Studies have shown significant benefits in motivation when people can compare before and after measurements. A before and after photo is really motivating, particularly if you post the before photo on your Facebook profile. Body fat measurement is the most useful guide.

4.SET A GOAL: You should set a realistic goal at 4 weeks, 2 months and then 3 months. Aiming to lose 1/2 to 1 kg per week of body fat is a realistic goal, but remember that you may not see much improvement in the first 4 weeks. Think about what goal you would like to achieve, evaluate this against what you have achieved in the past, and then come up with a realistic but motivating goal that you, and everyone else, can see every day!

5.DEVELOP A SHORT TERM PLAN: Your short term plan should last from 3-6 months. Your main aim will be to focus on major fat loss. This part of the plan will be extreme and will require motivation to carry through big lifestyle changes. Good old-fashioned healthy "eating in moderation" will NOT do the trick. If you are carrying an excess of 10-20 kg or more, then you will need to do some extraordinary things to lose the weight! Eating a "balanced" diet will only MAINTAIN weight, at best, over time. You need to make major dietary changes to lose large amounts of weight. Your focus during this time will be on diet rather than exercise to lose weight. The general principle is to change your body's metabolism from burning SUGAR for fuel to burning FAT for fuel. This will generally be some form of high protein, moderate to high fat and low carbohydrate diet.

6.DEVELOP A LONG TERM PLAN: Once you have achieved your 3-6 month goal weight (or any other goal), you should be able to develop the long term goal of gradual weight reduction at 12 months and then to maintain that goal for life! The most important factors now are that you are eating healthy, balanced and nutritious meals. Your portions will be smaller, and you will be eating 5-6 meals per day. Exercise is the key to maintaining weight loss, and it is important to choose some form of physical activity that you enjoy.

7.FUNDAMENTALS: You need to choose the type of diet that you think suits your eating habits. Research widely until you find one that you like. Most diets will work if you stick to them for long enough.