1. Manage food intake: Eat the right type of food in the right quantity and at the right time. The nutritionist will be dealing with this in greater detail.

2. Physical activity matters: Diet alone will not cut it. You must step up on your physical activity. Regular exercise is a must. Walk when you can; use the stairs at work; go hiking sometimes. Follow the tips of the exercise writer in this feature.

3. Identify triggers: These are the people, places and things that trigger some of the behaviours that we want to change. A trigger could be walking by the pastry shop or hanging out with people who eat a lot. Make a list of your triggers and develop a strategy to avoid each of these triggers.

4. Manage stress: Many people eat a lot or have poor diets when they are stressed out. Learn to mange stress in your life. Deep breathing and relaxation techniques are effective ways to mange stress. Some people manage stress by engaging in walking, hiking, swimming or any other kind physical activity or sport. Whatever works for you, keep doing it.

5. Your feelings matter: Many people who are overweight often feel depressed and angry. They might also have feelings of inferiority and poor self-esteem. This affects the way they see themselves and how they relate to others.

Sometimes when one is trying to change a behaviour (such as one's eating habits), you might not meet some goals. This might leave you with negative feelings about yourself; you might feel that you are a failure. Remember feelings are normal and natural and we should learn to mange them. Unfortunately, when some people are feeling down and out they overeat or cut down on physical activities.

6. Stop the self-defeating thoughts: Get rid of thoughts such as 'I am going to fail'; 'why bother'; 'it is too hard for me'. Replace these negative thoughts with positive affirmations such as 'I am looking good'; 'I am maintaining my weight'; 'I am living healthy and well'. Reframe how you see yourself. Create a new image and begin to imagine the new you.

7. Keep a journal: Your journal is like your personal road map. In your journal, list the behaviours you want to change such as decreasing food intake or increasing exercise. Keep daily records and log your activities. This allows you to track your behaviour and monitor your progress.

8. Make a contract: Make a written contract with yourself. State what you intend to do and to achieve. Your contract may read something like this: 'I plan to lose 20 kilos over the next 30 days. I will stick to three meals per day and will exercise three days per week'. Sign your contract and have someone witness it.

9. Reward yourself: Yes, pay yourself for a job well done every time you achieve a goal. You might even want to throw a party to celebrate.

10. Enlist family and friends: We need them. Inform them of your plan to lose weight and to increase your physical activity. The encouragement and support of those close to you will be very important. Some people find it helpful to start or join a support group.

Remember the journey of a thousand miles starts with a single step. Make that first step today.

Dr Wendel Abel is a consultant psychiatrist and head, Section of Psychiatry, Dept of Community Health and Psychiatry, University of the West Indies; email: yourhealth@gleanerjm.com.