For dieting to be successful, you must carry out a plan to balance your caloric intake with exercise. Ideally, dieting should be done by eating a nutritionally balanced, low-calorie diet and increasing physical activity.

The terms overweight and obese describe excess body weight.
Overweight typically refers to weight 10% above the expected body weight for height and build.
Obese refers to being 20% over the target. The greater the excess, the more significant the health risk.

Your health care provider has chart and tables that are used to determine what your target weight should be.
They vary according to gender, height, age, and bone structure.

A simpler and more useful piece of information regarding dieting is Body Mass Index (BMI). The BMI is calculated by dividing your weight by the square of your height.

Another important piece of information is your percentage of body fat. Using an instrument called a caliper, the thickness of a fold of skin is measured (for example, on the back of the arm) to estimate your total body fat. The average adult woman of normal weight in the United States may have 20-30% body fat. Adult men in the United States average 10-20% body fat. Athletes usually have less, pregnant women usually have more.

Although there are many programs advertised dieting to help lose weight, the only proven long-term and safe method of dieting is to burn more calories than you consume.

This is achieved either by reducing the caloric intake (eat less food or healthier food) or by increasing the energy expenditure (exercise more). Often, behavior modification techniques like eating smaller portions are also used to help control eating habits. Once the weight is lost, these habits can be modified slightly for weight maintenance.

For dieting to be successful, here is a summary of basic guidelines:
Aerobic physical activity will assist in increasing muscle tissue which will burn more calories. You should plan on 20-minute sessions at least 3 times per week.
Gradual changes in dieting habits will help encourage a permanent lifestyle change
A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best

Weight Management
It simply means eating more fiber (can cause bad diarrhea / constipation) or burning up more calories than you need. Eating smaller portions and choosing foods that are low in total fat (as fat is a major contributor to calories), and controlling your intake of carbohydrates are essential to maintaining your desired weight.
Establishing a regular exercise routine and supplementing properly with vitamins is equally important.

If you plan to use a low calorie diet, low sugar diet, or any diet, and you suffer from obesity, you definitely should be examined and monitored by a doctor while dieting.

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