MANILA, Philippines ? Studies have shown that those who have gone on diets all their lives are the ones susceptible to weight gain.

If they just followed the principles of proven weight management strategies, they would not encounter weight problems.

Eat a balanced meal consisting of carbohydrates, protein and fat based on your physical activities, weight and goals.

Limit consumption of oil, animal fats and skin, and high-sugar foods like desserts. Include natural fiber in your diet, like vegetables, fruits and whole-grain foods. Don?t force yourself to eat something just because it has less calories.

Successful weight loss

Successful weight-losers who have reached their goals are always aware of their strengths and abilities.

A person is weaker when it comes to self-control over food, exercise and self-esteem issues. Weight management skills don?t happen overnight. Focus on what you can do early on and recognize improved health, stronger endurance, modified food intake, better moods and changed lifestyle.

Keep a journal of your weight loss progress and all the positive things that happen to you during the day, like longer time spent on walking, being able to remove half of the usual chicken skin you consume, and getting better sleep. Then make a problem list and end it with realistic possible solutions.

Problem: Inability to control sweets at night
Goal: Lessen consumption of sweets at night
Possible solutions: Eat enough meals to avoid cravings at night; do not keep sweets at home; walk after dinner.

The most effective weight control strategies always include balance in eating and exercise.

But be consistent in your approach to weight control to avoid lapses.

Ask for help and support from friends or weight loss professionals if you feel you can?t avoid the lapses alone.

E-mail the author at mitchfelipe@gmail.com.