To lose weight, one might need to begin by learning life skills to cope with stressors. Much like an alcoholic turns to alcohol to deal with problems, an overweight individual often equates food with comfort.

Habits are slow to change, so instead of adding to your stress by eliminating favorite foods, make small, positive changes by adding more fruits and vegetables to your diet to even out the bad.

Remember, you cannot drastically cut calories and expect to have enough energy for an effective workout.

With enough drive and hard work, anyone can accomplish their goals, but it requires completely honesty in your behavior and understanding how long it takes to undo the impact of years of bad habits. If you fail at your first goal, extend that goal into the next week.

Did you meet your goal?

If you were reasonable with yourself, you did. Don't be in a rush to get results.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.

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Reggie Palma is an exercise physiologist and personal trainer. He has a fourth-degree black belt in the Filipino martial art of kali.