It's certainly understandable that your ultimate desire is for a thinner physical image, but any realistic goal should also include achieving the best possible health, since being overweight is a risk factor for many chronic illnesses, including heart disease and diabetes.

Eat Less and Exercise More.

It sounds simple and straightforward for the two out of three people in the United States trying to lose or maintain their weight. However, studies indicate that most dieters don't utilize this two-pronged approach. Unfortunately, only 20 percent are actually reducing caloric intake and exercising at the recommended level of at least 2.5 hours per week. Remember, calories fuel the body and unused calories are stored as fat.

So, there's just no other practical way around it. The most effective way to shed pounds is twofold: cut back on calories and increase your physical activity. And, the method you use to lower that calorie count is key. The safest way to cut calories is to eat fewer foods that are high in fats and sugars, which are loaded in calories, while following a balanced diet utilizing all the major food groups. Diets rich in variety are not only healthier, but are much easier to stick to, offering you a greater probability of success over the long run.

Remember to use common sense when trying to lose weight and don't be tempted to buy into the ridiculous claims of all those feel good advertisements. A good 'rule of thumb' when starting any weight management program is to incorporate changes gradually, while developing a healthful eating style by increasing your intake of whole grains, fruits, and vegetables.

Your ultimate success will depend upon developing and implementing a sensible plan, and the following checklist will be helpful in getting started:

1. Begin your program with a visit to your doctor, not only for a physical checkup, but also to assist in designing a sensible diet plan for your unique goals and circumstances.

2. Always drink plenty of water. It'll help with appetite control, as well as hydration during exercise.

3. Exercise for at least 30 minutes, for as many days a week as you possibly can.

4. Focus on losing no more than one to two pounds per week, until you reach your goal. Crashing to create faster weight loss is certain to be only temporary. The fact is, people on the most restrictive diets generally give up sooner and quickly regain their weight.

5. Pick up a book listing fat content and calorie counts, and get familiar with the fat and caloric value of the foods you eat most frequently.

6. Don't be tempted to skip meals. When you're hungry you're much more likely to binge later on.

7. And, since the goal should be to stay at your desired weight going forward, consult with your doctor again about recommendations for realistic weight management.

It's important to understand that while the metabolism, body chemistry and eating habits of every person are so different and unique, no single program or formula can help everyone lose weight. However, by incorporating the common sense approach presented above, cutting calories, exercising more consistently while maintaining the important nutritional balances which the body requires for proper health, nearly everyone can achieve and maintain their optimum weight and waistline.