offers these suggestions.

How to lose weight and keep it off: Become more active. Try walking 30 minutes a day most days.

To lose weight, most women should eat 1,200 to 1,500 calories a day.

To lose weight, most men should eat 1,500 to 1,800 calories a day.

To lose one pound of fat, you need to burn 3,500 more calories than you take in. A loss of one to two pounds per week is considered healthy. When you start, you may lose up to three pounds a week due to fluid loss.

People who lose weight gradually are more likely to keep it off.

To maintain your healthy body weight, multiply the number of pounds you weigh now by 15 calories. This is the average number of calories used in one day by a moderately active person.

Eat no more than 30 percent of your total calories from fat; that's about 40 grams of fat in a 1,200-calorie diet.

Eat at least five servings of fruit and vegetables each day. They're healthful and the fibre helps you feel full.

Emphasise fruit, vegetables, grains, skim and low-fat dairy products, lean meat, fish, poultry.

Keep a written journal of what and when you eat.

Weigh yourself once a week. People who weigh more often may be overly encouraged or discouraged because of daily changes in water weight.