If you intend to start your diet tomorrow, don't overeat today. Don't keep putting the day off.

Don't skip meals. This will just make you feel more hungry and think about food more. You will be more likely to overeat in the evening.

Don't pick at food and snacks during the day. You won't feel the satisfaction of a good meal and it's amazing how these calories mount up and are forgotten about. In the same way don't eat leftovers. Don't eat seconds.

Enjoy your food! If you eat small regular meals without picking between you should have a healthy appetite. Healthy food can be just as enjoyable as fattening food and after a while you may find your tastes changing.

Keep your alcohol intake to a minimum as most alcoholic drinks contain lots of calories.

Drink plenty of fluids but watch your intake of milk in tea and coffee. Have no more than half a pint of skimmed or semi skimmed milk a day. Other drinks should be sugar-free.

Increase the amount of exercise you do. Excess weight will come off more quickly and will be more likely to stay off the more you do. You will also feel fitter and less tired. If sweating at a gym 4 times a week is unrealistic for you, try the following. You can still improve your general fitness by walking more at a brisk pace, climbing more stairs, dancing at home to your favourite music. You can build up gradually.

The aim of your diet is to increase the amount of fibre and starchy foods and reduce the amount of fat you eat.

Try to eat vegetables or fruit at every meal. They provide valuable vitamins, minerals and fibre with little fat. Try to aim for five portions of fruit of vegetables a day.

Starchy foods (for example, bread, pasta, rice, cereals, potatoes) should form the main part of meals as long as you don't add too much fat or sugar.

Your fat intake should be kept to a minimum using the following tips. Use low fat spreads sparingly. Measure out oil. Grill instead of fry where possible. Cut excess fat off meat and choose the leaner cuts in smaller portions. Avoid the fatty meats, sausages and mince. Use low calorie dressings and mayonnaise on salads.

Cheese, milk and yoghurt contain lots of calcium. Try to switch to the lower fat versions which have the same calcium content but less calories.

Avoid the fat-laden high calorie foods unless they are for an occasional treat. For example, cakes, biscuits, pastry, chocolates, crisps, chips, pies and pasties.

If you like something sweet to end your meal, eat some fruit or a yoghurt instead of a pudding.

Try to eat the same meals as your family but in smaller portions. Healthy eating should be for everyone and it's never too early or too late to get into good habits.

Slimming drugs are rarely prescribed as they usually do not result in permanent weight loss. They can also be addictive. Changing what you eat with increased physical activity is a much healthier, effective way to lose weight.