The single most important motivating factor in losing weight and keeping if off is this: You have to want to be lean and fit, more than you want to eat the wrong foods.

In study after study, people who successfully lose weight and keep it off say controlling their food intake and cutting back on fat is worth the trade-off. Regular exercise is also important. People who maintain a weight loss burn off an average of about 400 calories daily. (The average man or woman uses about 100 calories to walk or run a mile.)

One survey of 208 people who lost an average of 64 pounds also showed that those who mastered their weight could remember the pain of being heavy, and that actually helped them celebrate their “loss”. Other lifestyle changes to successful dieting include keeping problem foods out of the house and out of sight. If you want certain favourite foods, then set aside days to enjoy them. Or, when you eat something you really love, simply cut back on extra calories the next day.

How are you doing so far?

1. Which best describes the way you’re trying to lose weight?
A. I’m making permanent changes in the way I eat.
B. I’m trying to watch what I eat.
C. I’m on a strict diet (i.e. severe calorie restriction).

2. Are you currently:
A. Maintaining eating-and meal-planning habits that help you lose weight?
B. Putting less time into planning food choices and meals?
C. Slipping back to old eating habits?

3. What’s your activity level?
A. I exercise vigorously for 30 minutes, at least three times a week.
B. I take a long walk once or twice a week.
C. I’m a couch potato.

4. Rate your appetite:
A. Generally satisfied.
B. Feel deprived.
C. Always hungry.

5. Are you:
A. Avoiding alcoholic beverages and sugary sodas?
B. Having one or two glasses of wine a few times a week?
C. Sipping cocktails without thinking about calories.

6. Do you feel:
A. Great about yourself and proud of your efforts?
B. Disappointed you’re not meeting your goals?
C. Sometimes sad and/or depressed?

7. How much do you know about the fat content of the foods you eat?
A. Very knowledgeable.
B. Moderately knowledgeable.
C. Not always sure of it.

Scoring: Give yourself 3 points for every A answer, 2 points for each B answer and 1 point for each C answer. If you scored 17 or higher, you’ve already made many positive changes; however, it’s time to think about increasing the amount of time you spend being physically active. If you scored less than 16, identify your problems and get back on track.