Obesity management - Simple tips to try at home

- Do not set very high goals. Target a reasonable weight loss programe of 1/2 kg - 1 kg per week.

- Adapt family meals to specific needs by adjusting to the method of preparation and reduction in additional fats.

- Avoid binges. If you overeat due to social pressures, adjust other meals of the day or of the next day.

- While eating outside, select simply prepared items rather than combination dishes. Avoid fried foods, select fruits as desserts rather than ice-creams, puddings, etc.

- Spread food throughout the day to meet energy needs. Have six smaller meals instead of three big ones

- Follow a gradual approach to exercise and get most benefits.

- Exercise regularly that too at a comfortable pace.

- Select varied exercises that you enjoy and those that fit your personality and your work schedule.

- Encourage your family and friends to support your diet programme.

- It is best to inculcate healthy habits in your children when they are young.

- Challenge yourself. Set short-term and long-term goals and celebrate every success.

- Do not be discouraged by plateaus. They often occur after some weight loss. Get started again by increasing your exercise routine.