You should first see your doctor prior to beginning any weight loss plan.

Your doctor can rule out certain medical conditions that may be contributing to your weight and can also verify that you may exercise safely. He or she can help you set realistic goals. Most physicians recommend losing one to two pounds per week.

The basis of any successful weight loss plan is simple: eat less and exercise more. You need to eat fewer calories than you use. Try to increase your intake of water, fruits and vegetables. Limit junk food, candy, soda and other sugary drinks. Try not to skip meals. Ask your parents and friends to help support your decision to eat a healthy diet. Eat slowly and try to eat only when you're hungry, not when you're bored or stressed. Make small changes, like eating smaller portions.

The American Dietetic Association recommends 30 minutes of moderately intense physical activity most days of the week. Start by walking 10 minutes briskly then increase your activity as you get more physically fit. Try to find an activity that you enjoy such as learning new steps in a dance class, playing tennis, riding your bike or walking with your family or friends.

You may consider a commercial weight loss program (such as Weight Watchers). Before joining, you should find out all costs, how successful the program truly is, especially with long-term weight control and if the program teaches you how to eat a healthy diet and be active.

You can learn more about healthy nutrition at www.eatright.org or www.mypyramid.gov.

There is no magic pill or fast, easy way to lose weight. You need to make long-term healthy lifestyle changes instead of trying each new fad diet. By eating a healthy diet and exercising, you can lower your risk of high blood pressure, heart disease, high cholesterol, arthritis and other medical conditions. Plus it will increase your self esteem. You should be proud that you have taken the first step of wanting to improve your health. Please see your doctor so you can be on your way to a healthier lifestyle.