Often we think about the latest fad diet and dream of being slim in a matter of weeks.

In reality, we often lose some weight quickly only to see it pile back on.

The main problem is that losing weight quickly means that you are burning muscle instead of fat.

This means you're slowing down your metabolism, which makes it harder to lose weight and keep it off. And if you're not tackling any of the bad habits that made you overweight in the first place, your weight loss plan is doomed to failure.

How can you really reach a healthy weight?

• Take your time. You didn't put on weight overnight, don't expect to lose it straightaway
• Look at your food and exercise habits to see why you put on weight in the first place

Four steps to a healthy weight

Keep a food diary

Keep a food diary for one week so you can find out more about your eating habits.

Check your BMI

Body mass index (BMI) based on your height and weight is a fairly reliable indicator of total body fat.

Measure your waist circumference

Total body fat is no longer seen as the sole key indicator of weight-related health problems.

Where your fat is located is just as important, and body fat around the waist and stomach poses a greater health risk (for risks such as higher cholesterol and blood pressure) than fat stored in the lower half of the body.

Measure your waist one centimetre below the belly button after slowly breathing out. No holding your belly in!

Visit a dietitian

Take the guess work out of healthy eating and take control of your health by consulting a dietitian.

If you're on a Health plan from Aviva with Day-Today cover, you can claim money back on your dietitian visits.

Dietitians who are members of the Irish Nutrition and Dietetic Institute are approved providers for Aviva Health Insurance Ireland Ltd.