I think if we are going to succeed with weight loss and fitness we are going to need lots of Es: energy, enthusiasm, efficiency, exercise and you certainly need to put in lots of effort. Sometimes, however, it's easier to put in lots of excuses.

Changes are always tough. Old habits really do die hard. New habits don't just spring into place. You have to be convinced that this change to a healthy lifestyle is entirely possible and is preferable to your old one.

Each time an excuse raises its ugly head during this "challenge", tune into the benefits and fight it. Realise that a change requires heaps of extra energy. To succeed with permanent change we will have to find ways to enhance our emotional, mental and spiritual energy every day.

1. Accept yourself - The more you worry and fight with yourself about how you will never lose that extra weight, the more depressed, worried, anxious and exhausted you become. Once you simply and fully accept that you're overweight and you do want to lose weight, you will be relieved of the tremendous stress and strain. This can be the first trigger that injects you with fresh energy. Suddenly you will find yourself able to do the very thing you were struggling with.

2. Focus on what you want - Get a very clear image of your target weight. See yourself at this weight - physically fit, energetic, happy and healthy. Never mind about how you will get there because the answer to that will come as soon as you're clear about what you want. Then do something different. Take a new route to work, to school with the children or to the shops. Eat something completely different, something you've never had before. Altering the smallest things in our everyday routine snaps us out of the almost hypnotic trance that our habits can keep us in and will give us a fresh, invigorating and energetic view of life.

3. Do something you're passionate about - Think about something you have always wanted to do - and then go and do it! Learn to drive, ski, skydive, go on a cycling holiday, walk a marathon, write a book, whatever! Creating a new focus in which you're passionately interested brings life to your mind and spirit. And before you know it, the change you've been struggling with is well on its way.
When you're aware of the benefits and you feel full of energy, nothing can stop you. Not even some of the well-loved, known and used, tired old excuses such as: 'I start well but I can't stay motivated for long'.

4. Stay motivated - Set reasonable goals: Many slimmers sabotage diets by expecting too much of themselves and can end up feeling disappointed or frustrated. Change three small things: You can change your whole life by changing little things at a time. Plan three changes you can make now - snack on fruit instead of biscuits or crisps. Eat more salad and vegetables. Eat less meat and more fish or chicken and so on. When these have become everyday habits, move on to more changes.

5. Don't get bored - Choose the delicious foods that fit in with your meal plan. Imagine a tasty piece of grilled chicken with green vegetables, a crunchy salad with lots of bite and flavour, and delicious fresh berries. These foods are all out there. Keep your eating interesting. Add a different item to your meal plan each week, perhaps something you have seen in the shops or in your diet choices, on TV, or heard someone talk about - as long as it is a good food choice - try something new.