This is a weight chart. Although weight charts are no longer used to determine how overweight a person is, this is here as a reference. Consult your doctor to determine what is best for you.

Setting the realistic goals is an important first step for any weight loss program. Most successful dieters will focus on are the dietary and exercise changes that will lead to that long-term weight change.

Goals should be

1) specific;
2) attainable; and
3) forgiving (less than perfect).

Specifically state what you will do as the exercise and for how long and how often.

Be forgiving of yourself. If you fall off of the diet wagon, forgive yourself and jump back on it.

Most people can start out by walking 30 minutes for three days a week and can build to 45 minutes of more intense walking, at least five days a week. You can burn 100 to 200 calories more per day by adding this to your day.

30 minutes or more of moderate-intensity physical activity three to five days a week is a good goal for most adults.

Walking is easy and accessible for most of us.

Consult with a doctor before starting any physical program.

• What percentage of people actually complete the program?
  
  
• What is the average weight loss among dieters who finish the program?
  
  
• What are problems or possible side effects of the program?
  
  
• What are the or additional fees and costs associated with the diet program?

• Does the program provide counseling? Will they help you change your eating activity, and personal habits?
  You should focus on how to change eating habits and lifestyle factors permanently.
  
  
• Are there qualified health professionals associated with the program?
  You should always be evaluated by a physician prior to beginning any kind of a program.
  
  
• What kind of attention id paid to keeping the weight off?
  You should choose a program that teaches skills and techniques to make permanent changes.
  
  
• Make sure that the diet food choices are flexible and suitable.