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Other keys to weight loss

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Physical activity

If you are able aim to do at least 60-90 minutes of moderate physical activity on at least five days a week. (All adults should aim for at least 30 minutes on five days a week. However, 60-90 minutes is recommended if you are overweight or obese and are aiming to lose weight.) Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines. For example, use stairs instead of lifts, walk or cycle to work or school, etc.

Be realistic

Some people aim to get down to a 'perfect' weight. However, if this target is too low, you may become fed up about poor progress, and give up. As mentioned, in most cases most health benefits come from losing the first 5-10% of your weight (often about 5-10 kg). Also, to diet for 3-4 months is the most that many people can manage. It is difficult to remain motivated after this. To lose 5 kg is considered good. To lose 10 kg is excellent. (10 kg is about one and a half stone.)

Lose weight gradually

It is best not to lose weight too fast. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. It is best to lose an average of 1/2-1 kg per week (about 1-2 lb per week). To do this you need to eat 500-1000 calories per day less than you did before your diet. You will lose 6-12 kg if you keep this up for three months. Don't be disheartened by minor increases or levelling off in weight for a few days. Look for the overall trend over several months.

Depression or other mental health problems

These may cause you to eat for comfort, or to binge eat. This may lead to weight gain, which may make you more depressed, and so on. See a doctor if you feel that you have depression or another mental health problem. Treatment often helps.

Other general points

The first kilogram is the easiest to lose. This is because you lose water from your body at first as well as fat. It is important to be aware that the initial kilogram or so may seem to fall off, but then the weight loss commonly slows down. Regular weighing, advice, and encouragement by a nurse or dietician is often helpful.
Special diets which are often advertised are not usually helpful. This is because after losing weight, if your old eating habits remain, the weight often goes straight back on. It is usually not a special diet that is needed, but changing to a normal healthy balanced diet - for good.