1. A Perfect Balance

When limiting calories, you still need to satisfy basic nutritional needs. Eat a variety of foods every day. Choose from each of the five food groups - milk, meat, fruit, vegetable and bread - and allow for an occasional treat. Balanced food plans encourage making wise choices about everyday food - choices you can make to stay at your proper weight for life.

You should also evaluate your eating patterns. Sometimes six small meals a day can help you control your hunger. If you prefer to stay with eating three main meals, always plan for some low-calorie between-meal snacks to help avoid overeating at your next meal.

All foods and beverages can be consumed in moderation. Try to cut down on foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages.

Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count!

2. Getting Physical

Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. Aerobic exercise works the body's large muscles, such as the heart, and should be moderately vigorous, but not exhausting, to be most effective. For maximum benefits, most health experts recommend exercising 30 minutes or more on most, preferably all, days of the week.

Try to incorporate some simple calorie-burners into your everyday routine. Even the most basic activities (such as taking an after-dinner walk, using the stairs at the mall instead of taking an escalator, or parking farther away so you have a longer walk) can get you prepared for more aerobic activities.