Check with your medical practitioner first - let your doctor know what you intend to eat and do before you begin. Get your doctor's approval based on your current medical condition.

---

1. EAT PROPER FOODS

When you feel hungry, drink a glass of water first. Then eat only if you still feel hungry.

Eat nothing packaged or processed... if you cannot see all the ingredients, don't eat it! (or at least eat very little of it). This avoids possible reactions to any additives (eg. bloating).

Meat (not processed), fruit and vegetables are OK (unless you have allergies, of course).
Raw vegetables and fruits are a great snack!
(Chop a variety of them bite-sized, and have them for lunch and snacks.)

---

2. MOVE!

SAFETY FIRST!... don't do anything that is dangerous for you or causes pain!

MOVE

Move whenever you can, all through the day (ie. when waiting for the kettle to boil, a web-page to load, to use the shower, for the washer to finish, for the dryer to finish, during television advertisements, sitting at the computer...) do gentle stretches, walk-on-the-spot lifting knees high, take off your shoes and run up the stairs, touch your toes, dance - puff yourself out.

EXERCISE

Begin a low impact exercise program. Eg. Pilates.

WALK

Walk away from home. Begin with a 15 minute walk away from home with a 600 ml water bottle. When comfortable, increase the time to a 30 minute walk away from home with 2 water bottles (drink out of each alternately so you don't end up lopsided to walk home). There are 2 rules with the Walk-Away-From-Home method:
1. Only stop for medical reasons - to have a drink of water, catch your breath, etc.
2. Return the way you came - no shortcuts back home.

GYMNASIUM

Some of my friends have joined a gymnasium and attend regularly so it works for them.
Make an appointment with yourself to attend because if you cannot attend on a regular basis, simply owning a membership will not help you to lose weight or get fit.

---

3. GIVE YOURSELF A DEADLINE

Things usually take as much time as you allocate.
Make the deadline realistic and achievable.
Make appointments with yourself to do what it takes to achieve your goal, to do what you know you need to do to achieve your goal.

---

4. PROMISE YOURSELF REWARDS (AND KEEP YOUR PROMISE)

(not food!!! - but specific)

Eg. When I achieve my goal of losing ?? (eg. 10lbs or 5kg), I go shopping for me!!!
With each kg/lb I lose, I put aside $?? to spend on me when I reach my goal.

---

5. REGULARLY REMIND YOURSELF OF THE BENEFITS

eg When I achieve my goal of ?? pounds/kilograms:

I will look GREAT in anything I want to wear/buy!!!
All my favourite clothes will fit me again.
I will be able to play with my children/grandchildren.
I won't get puffed walking to the mailbox.

Make your own list of "wills" and "won'ts". Some of us are motivated by "wills", some by "won'ts" and some by both.

Be aware that the benefits you envisage are only some of the benefits of achieving your goals. Other benefits will become apparent as you proceed!

---

6. ALLOW YOURSELF NOT TO BE PERFECT

Don't be too hard on yourself for "falling off the wagon".
When I learnt to ride a bike, I know that I fell off more times than I would like to admit.
It doesn't matter how many times you fall off as long as you get up one time more.
Something is better than nothing - what you have done to date is better than not having done anything.
Review your goal and the benefits and go again from now.

---