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Food diaries are an excellent self-monitoring method for those who like to be in control of their weight loss. For seven days, stick to your usual pattern of eating. Each day, enter everything that’s passed your lips, however small. Then you’ll have a good idea of what needs modifying and by how much.

If it’s evident you’re eating fast food meals and too many cakes, then those should be the first to go. It’s possible that you are eating good food - but just too much of it. Whichever it is, your dietary record will help to identify what you need to change.

Then take the next seven days and write down exactly what you’re going to stick to. Think of what you’re going to eat and drink, and what exercise you want to include. Where food is categorised, create a list of prohibited food and ‘treat’ food. And then write down the food you can eat in generous amounts.

As far as alcohol is concerned, keep it to a minimum. Write down when it’s not allowed, and when and how much it is allowed. Cans of soft drinks containing sugar are out. Next comes physical exercise, and whether it’s a walk in the park, or visits to the gym - write it down.

Get on the scales just before you’re about to start your program. Then repeat the process each week. If necessary, modify parts of the plan for better results. Don’t be tempted to weigh yourself too often - once every week at the same time is sufficient.

A plan such as this will allow you to manage your weight loss programme and adjust it to suit yourself. Make comments as you go - keep the diary as a working document. Also enter the exercise you’re doing, to make sure this isn’t getting left out. A diary is a very simple way to monitor your progress - and a remarkable tool for staying with the program!

It’s vital however not to look for an instantaneous result. Although you may not be able to see evidence of weight loss in the first couple of weeks, you should be starting to feel fitter. Try to exercise patience, and do persevere. Motivating yourself over a long period has it’s challenges - but if you concentrate on the prize instead of the price it becomes much easier.

If you lose your way for a short while, try to get back on track quickly. It could be that you should look at altering your diet. There are some relatively easy ways to introduce more exercise. A thirty minute routine three times a week is a good habit to get into.

Recognise your successes. Dieting is much more motivating when you quantify your results and reward yourself for your efforts. Clothes shopping isn’t appropriate ’til you’ve reached your target weight. However, there’s nothing wrong with a theatre trip to celebrate a milestone.

(C) Scott Edwards. Visit WeightLossDietWar.com for in-depth ideas on fast diet and weightloss diet.