The problem with quick-fix diets
Quick-fix diets are usually short-term with a rigid set of rules. While you may lose weight, the diets are often too constraining to sustain for long. They're also likely to be nutritionally inadequate, could lead to problems such as iron deficiency or poor bone health and don't help you to address your real obstacles to losing weight and keeping it off. And, as I have found with so many people, they can make you lose confidence in your ability to slim successfully.
Stay active
Being more active in daily life helps to boost your mood and self-esteem, regulate (not increase) appetite, maintain muscle and make long-term success more likely.
Be realistic
Expecting more from your weight-loss programme than is really feasible only sets you up for failure, so be realistic about how much weight you'll lose and how quickly. Developing skills to achieve the lifestyle changes needed to reach your realistic goals is the safe and sensible approach.

Some people have a tendency to gain weight easily, whereas others seem to stay the same weight for many years without any conscious effort. These differences may be due to genetic factors.
Many genes have been identified that either increase or decrease appetite. This means that some people are more hungry than others, or need to eat more food before they feel full.
People who tend to choose foods that are high in fat or contain a lot of energy (calories) in just a small portion are more likely to gain weight than people who fill their plates with bulky but low-energy foods, such as bread, potatoes and vegetables. Eating too much fat can also increase your risk of heart disease.
Many people find themselves turning to food when they are tired, bored or emotional. Using food as a quick pick-me-up, even when we're not really hungry, can lead to a weight problem. At difficult times, try to find other ways of improving your mood. Phone a friend, take a short walk or tackle an outstanding chore to distract yourself from food.

What is body image?
'Body image' is the picture you have in your mind of your size, shape and general appearance - and how you think and feel about it. It can be positive or negative.
Unfortunately, it's all to easy to measure this picture against the slim and beautiful 'ideal images' in the media and magazines - and if you don't measure up (let's face it, who does?!), you may feel very negative or dissatisfied.

Body image and self-esteem
Having a negative body image can get to the very core of your self-esteem (how you like and regard yourself), which can mean if you don't like your body, you don't like yourself. And if you don't like yourself, you may feel you're not capable of making lifestyle changes to control your weight or you're simply not worth making the effort for.
Even if you start a weight-loss programme, a lack of self-esteem can still come into play. If you've started your weight-loss plan and slip-up, for example, negative self-talk may come pouring out - "I've blown it as always, I might as well give up" - and throw you off course.

Improving your body image
Your body image relies on how you think and feel about your body. If you think and feel that it's awful (negative self-talk again), you're bound to feel negative about it.
If you asked a friend how they view your body, their answer would probably be very different from yours. And, while not always easy, it is possible to change how you view yourself, too. Try some of the exercises below.

Style tips
Short
Don't wear shoes with built-in heels, or high cowboy boots - they don't make you look taller.
Don't wear your trousers too short or add massive turn-ups.
Do wear sleeves and trousers, as long as you can without them looking swamped - it can add an extra inch.
Do go for vertical patterns, stripes, single-breasted jackets, straight-leg trousers or jeans, and narrow ties.
Tall
Don't wear jackets done right up, avoid zips down the front, and avoid wearing the same colour head to toe.
Don't wear pinstripe suits, vertical patterns, jackets that end at the waist or very thin ties.
Do think about longer jackets, double-breasted suits and trousers with a low waist.
Do try lower cut trendy jeans in dark denim and layering different length tops and jackets.
Bulky
Don't wear tops or jackets with extra padding or loud ties and avoid doing shirts right up.
Buy the correct neck size for formal shirts (or half an inch bigger) and never wear a small watch on a thick wrist.
Don't wear bulky jumpers or cable knits and forget about polo neck jumpers. Avoid turn-up trousers or stiff fabric.
Do wear v-necks, jumpers or shirts with a vertical pattern, shirts with narrow or open collars, ties in a single discreet colour, subtle pinstripes and high-buttoned jackets with three or even four buttons.
Do wear tighter lightweight tops in dark colours, fine knitwear that skims rather than swamps the body, and wear easy/relaxed-fit jeans.
Lean
Don't wear v-neck shirts or jumpers and avoid narrow ties.
Don't wear vertical stripes, pinstripe suits, shiny fabrics or very tight fitting tops that hug your shoulders tightly.
Do wear padding in jackets and waistcoats over T-shirts, check suits and double-breasted jackets.
Do wear baggy low-slung combat trousers, cargo pants with pockets on the sides, horizontal details on tops, bulky knit sweaters and polo necks. Button shirts up to the max.

What's 'underweight'?
Many things affect our health, but research has shown that people whose body weight is within a certain range tend to live the longest and enjoy the best health. Those who are underweight are below this range, which means their health could be at risk.
A number of underweight people are fit and well; they simply have a slender constitution. However, for many people being underweight may mean their bones aren't as strong as they could be and a woman's periods may be irregular, which can affect fertility. It also means they have fewer 'reserves' if they fall ill.
If recent and unintentional weight loss has made you underweight, and you always feel tired, see your doctor in case you have an underlying health problem. If you consciously restrict how much you eat, and/or feel anxious about the thought of gaining weight, you may have an eating disorder.

Unrefined and refined carbohydrates
Apart from potatoes, all the foods listed in this group began life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling; however, you can be even healthier if you choose unrefined versions of these foods over refined versions.
Refined carbohydrates refers to foods where machinery has been used to remove the high fibre bits (the bran and the germ) from the grain. White rice, white bread, sugary cereals, and pasta and noodles made from white flour are all examples of refined carbohydrates.
Glycogen. This is your body's major fuel source and is sometimes referred to as blood sugar. It's formed from glucose, which is found in almost all foods, and is converted into energy.
Starch. This is only found in plants and, contrary to popular belief, isn't fattening (it's the rich sauces, fats and oils often added to pasta, potatoes, rice, noodles and bread that are the culprits!).
Fibre (non-starch polysaccharide). This is abundant in unrefined carbohydrates, fruit and vegetables, and is important because it helps your body to process waste efficiently and helps you to feel fuller for longer