A few straightforward lifestyle changes to help treat obesity

Whether you are classified overweight or obese, the principle of weight loss is maddeningly simple: burn more calories than you take in and you'll lose weight. However, it's not quite that easy.

If weight loss was that easy, there wouldn't be so many best-selling diet books or quick-fix, over-the-counter weight loss products available. As you're undoubtedly aware, beating obesity requires an ongoing commitment to change.

• To start, many experts recommend that you keep a food diary to record not only what you eat, but also your hunger levels and emotions when you eat. After a couple of weeks you'll have a good idea of your eating habits. You can then talk to your doctor (or a dietitian) about a specific low-calorie eating plan, and how you might modify your diet.
• You might also want to discuss finding a support system beyond family and friends. Weight loss support groups offered by university or hospital clinics typically meet weekly for 16 to 26 weeks, and have led to average reductions of eight percent to 10 percent of initial weight. Many people find such groups — and commercial programs like Weight Watchers — extremely helpful, because they provide social support along with sound advice on diet and nutrition. Some even have online services.
• Weight loss plans that work for most people encourage eating a wide variety of foods — just in smaller amounts. Here the focus is on lowering your fat intake (especially saturated fat) and eating more whole grains, legumes, fruits and vegetables. Many of these foods are high in fibre, which makes you feel satisfied sooner. Make it your goal to get the greatest "bang for the buck" with every calorie.
• If you're in the overweight rather than the obese category, your goal will probably be to lose 0.5 to one kilogram (one to two pounds) a week, which can usually be done by creating a daily "deficit" of 500 calories through eating less and exercising more.
• Most overweight women will lose 0.5 kilograms (one pound) a week by consuming 1,200 to 1,500 calories daily, and men by eating 1,500 to 1,800 calories. Getting fewer calories is usually not recommended, because it’s difficult to get a good nutritional balance. However, a recent study reported in the American Journal of Clinical Nutrition showed that very-low-calorie programs that rely on fortified liquid meal replacements, low-calorie entrees and energy bars have helped people lose as much as 20 to 23 kilograms (45 to 50 pounds) — and keep them off for five years.
• In this same study, those who exercised were more likely to keep weight off than those who didn't. Needless to say, these special diets should only be taken under the guidance of your doctor.

Why does exercise work so well? Obviously, because it burns calories while you're doing it, but also because regular exercise increases the rate at which you burn calories even when you're just sitting around.

• Exercise is a great mood elevator too, and helps people stick to their eating plans because they see results faster.
• Before you begin any sort of exercise program, your doctor may recommend a stress test, which measures your heart’s performance while you work out. Once you get the medical go-ahead, you can begin to increase your daily activity.
• If you're not used to exercise, this could mean starting with five-minute walks, plus some strengthening exercises. Your goal is to work up to 30 minutes of aerobic exercise daily (brisk walking, jogging, swimming, biking); 30 minutes of strengthening exercises two to three times a week; and regular stretching to gain flexibility.

The road to weight loss isn't an easy one:  you have to commit to changing your lifestyle to improve your health. By determining a proper diet and exercise plan -- and actually sticking to it -- you should see great results in how you look and how you feel.