Remember to forget how much it hurts and try again for weight loss for your goals. To lose weight and to keep it off, it is very important that you should be motivated about your goals, if you really want to lose weight and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. It’s ok no problem, so long as you understand the health risks. For most people, you can start to get health benefits by losing even just 5 until 10% of your starting weight. For example, if your starting weight was 100 kg, losing 5 – 10 kg in weight will produce some health benefits for you, even if you are still not at your ideal weight. Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic schedule. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may become fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal For example, you may wish to set yourself a goal to lose 4 kg over the following 4-6 weeks. Once you have achieved that goal, you can set yourself another, etc. In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only Your action plan might start with three main goals; then, once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make The idea is to make small, gradual changes that you can stick to for life. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don’t need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician. The simple fact is that, to lose weight, you must eat less than your current food intake see above. Finaly, forget how much it hurts and try again for weight loss for your goals with that point.