If you want to burn extra calories, you must exercise

After diet, exercise and daily physical activity make up the other half of the weight-loss equation.

If you don't exercise, you will have no way to burn any extra calories, taking all the fun out of eating. Not only will you not be able to afford any food indiscretions, but you forgo the possibility of leaving a life of aches, pains and deconditioning.

Physical activity increases our metabolism, keeps all the chemicals and hormones of daily living in balance, and improves the overall health of our immune system, heart, lungs, bones and muscles.

We also look better in our clothes, have an increased libido, and don't feel as stiff in the mornings when we exercise regularly.

Increases in physical activity can start modestly with a few more chores, walking farther, taking the stairs, or stretching and lifting small weights whenever you get a chance.

Although, now that I have talked about the need to decrease calories and increase exercise, I should mention that none of this can be done until you have a plan for modifying the old behaviors that created this chronic problem.

Attitude is everything. You must be psyched up, revved, in the groove. You are going to make a commitment to creating new habits that help you lose weight and keep it off. You will be telling yourself constantly that you are a healthy normal weight active person, and this is what healthy normal weight active people do.

There are infinite behavior modification techniques available to dieters in books, on the Internet, in audio media, and through diet counselors. Most people will need to try more than one, and you shouldn't feel bad if you explore and use several, one right after another.

Some of the most helpful techniques include using food labels and keeping a food journal to increase your awareness of what you eat, how much, when and why. After setting your goals, be prepared to renew those goals frequently.

Few people can kick a habit without a support system of some kind. Finding a support group either in a club of other dieters, with an organized diet group, or with a friendly mentor can make the difference between success and failure.

Can my doctor help me lose weight?

After all the good advice, preventive care and educational handouts, there are medications available to help with the dieting process.

Please note that I did not say they could substitute for the dieting process. In combination with a low-calorie diet and increased exercise, medication may be the additional foot up that some dieters need.

If you decide to use something over the counter, please take the bottle to your primary-care provider and discuss the ingredients and risks before proceeding.