Seek out the opportunity to be active during your day. Use the upstairs bathroom, park at the edge of the carpark, walk to the local post-box/newsagent etc.

Use household chores as an exercise class. Turn up the music and tackle them with vigour.

Plan a 20 to 30 minute period of specific activity on most days of the week: for example, walking, swimming or gardening.

Encourage the whole family to be active by making it part of your social activities. Take a trip to the park instead of the cinema, or go dancing with friends rather than spending a night in the pub.

Take part in a sporting activity. Consider resuming a sport you enjoyed at school, learn how to play a sport you enjoy watching or join a local club.

Need motivation?
Managing your weight is difficult and at times you may feel frustrated and disheartened, but there are ways to cope. It helps if your friends and family support and encourage you. Or you might find that attending a commercial weight-loss group helps to maintain your motivation. Your local GP surgery may also hold a weight-management group.

Keep on track
As well as leading a more active life, the following may help to make sure you keep the weight off..

Keep a record of your eating and exercise habits to check that you're not slipping back into the old habits.

Record improvements in your health as a reminder of the benefits of being a healthy weight.

Don't let a minor lapse from your eating or exercise plan turn into a major one.

Be positive - you can control your weight.