There is an enormous range of diets and so losing weight can be a matter of choosing the one that suits you and your lifestyle best. Some people prefer calorie counting while others find that the Atkins Diet or meal replacements work for them. The problem, for some dieters, starts once they have achieved their target weight. Many find that the pounds slip back on again and they have gained more weight than they lost while dieting. If you like your diet, or like it as much as is possible with any weight loss regime, there are some basic facts or rules you need to understand to lose weight successfully and then keep it off.

Rule 1

If you are overweight, you are eating too much. The body uses food as fuel and, what it doesn't need, it stores as fat. Unless you have a medical condition contributing to weight gain, usually, it's that simple. If your body needs 2500 calories a day to perform all the functions you ask of it and you eat 3000 calories a day, you will put on weight. To lose weight you have to eat fewer calories than you need.

Rule 2

If it has taken 5 years for you to put on weight, you cannot expect to lose the excess in a few weeks. Crash diets don't work. You might lose some weight in the first two or three weeks but, in the long term, it is counter-productive. First of all, it is very hard to stay on a strict diet without cheating. Secondly, if you are eating too few calories your body will start to consume muscle, not fat. When you come off a crash diet your body will be far more likely to lay down fat as an insurance against a future famine, i.e. a strict diet. Many doctors and dieticians recommend a target weight of loss of about one pound per week.

Rule 3

Strange eating regimes only work because they restrict your calorie intake. Perhaps you have tried diets where you don't mix food groups. Have you thought how these work? If you eat protein without carbohydrate, that actually restricts the amount of protein you can eat as well. Most protein (or fat) is unpalatable without carbohydrates. If you eat meat or eggs, you really want something like bread or potatoes to go with them. Similarly, if you are on a low fat diet, it restricts the amount of carbohydrates because they are unpalatable without some kind of fat - not many of us relish eating a slice of dry bread, for example. Diets that restrict the types of food you eat can also lead to vitamin and mineral deficiency if you aren’t eating from a full range of food groups.

Rule 4

Potatoes, pasta, bread and other carbohydrates are not necessarily fattening. More than that, they can actually be beneficial when trying to lose weight. The way you cook them and what you put on them is important. Mashed potatoes with full fat cream are obviously unhelpful on a diet but you could experiment. Try using low fat yogurt or skimmed milk instead. On the other hand, a couple of small, plain, boiled potatoes as part of a calorie controlled meal will help you feel less hungry for longer because they take more time to digest. With pasta, avoid rich sauces, instead go for simpler tomato based ones - not only lower in fat and calories but also tomatoes are very nutritious. Load your sandwiches with salads like lettuce, tomato and cucumber with just a small amount of protein - fish like tuna or salmon is ideal.

Rule 5

Going on a weight reducing diet isn't enough. You must try to work out a diet that reforms your eating habits. When you have lost the required weight, hopefully, your sensible diet will have been satisfying and enjoyable enough for you to stay on it but with increased portion sizes to maintain your ideal weight. If this isn't the case, you will very quickly put all the weight on again. Remember, it was your old eating pattern that led to excess weight.

Rule 6

Really this is a continuation of Rule 5. Try to eat as normally as possible on your diet. Just reduce the quantities and cut out calorie rich food like cakes, cream, cookies and candy. If you can eat fairly normally whilst losing weight, it will be much easier to keep the weight off afterwards.

Rule 7

If you succumb to temptation, don't beat yourself up or take that as an excuse to come off the diet. Just forgive yourself and remember, as Scarlett O'Hara said, that tomorrow is another day. It is even a good idea to work a treat into your diet occasionally, that way you won't get bored and depressed. It will also mean that if you go out for a meal, you won't become a "diet bore" because you can eat smaller portions and choose the least fattening options.

Rule 8

Don't snack! Eat at least three meals a day and, most importantly, eat a proper breakfast because that is the meal that is least likely to migrate to your hips. It will also stop you becoming ravenously hungry mid morning. When you eat, sit down and concentrate on what you are doing. Eat slowly, chew properly and enjoy your meal. If you are really hungry between meals, have a glass of water or some fruit.

Rule 9

Practise leaving some food on your plate when you have finished a meal. So many of us are conditioned to eat everything put in front of us. Similarly, don't clean the children's plates by eating what they have left.

Rule 10

Exercise helps in a weight reduction program. Walking, swimming, cycling or other exercise requires more calories than a sedentary lifestyle. It also tones your body. Don't have a lengthy exercise session once every week or two, it is better to have shorter sessions at least two or three times a week.

Understanding these rules and, of course, implementing them, will give you an insight into the mechanics of losing weight and more chance of attaining a slim figure and keeping it.