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A great thing about weight loss is that even small changes can improve your overall health. A normal initial goal for treating obesity is a “modest weight loss” – usually 3-5% of your total weight. For instance, if you weigh 250 lbs (114kg), you can set an initial goal of losing 7.5-12.5 lbs (3.5-5.7 kg) to start improving your health.  Losing even 5% of your body weight can reduce your risk for developing diabetes, and it may even help improve liver function. The more weight you lose, the bigger the health benefits – but set small, attainable goals in order to stay positive and dedicated. You don't have to be perfect – it's okay to treat yourself occasionally. If you meet a weight-loss or exercise goal, reward yourself. Ideally, do something fun such as seeing that movie that's in theatres or taking a weekend trip; but if it's a food treat you're craving, go for it. One fattening meal won't impede your success, and it's important to appreciate your hard work. Body mass index, or BMI, is defined by comparing your body weight in kgs to your height in meters. It's usually a good measure of your amount of body fat. A BMI of 18-25 is considered normal, and obesity is classified into ranges of severity. Keep track of your BMI with your doctor to monitor your progress, and set health-conscious goals. BMI is categorized as follows:  40 and higher: Extreme/morbid obesity (class III obesity) 35-39.9: Class II obesity 30-34.9: Class I obesity 25-29.9: Overweight 18.5-24.9: Normal/healthy When you don't sleep enough or sleep too much, your body releases a hormone that can affect your appetite and make you crave carbohydrates. Maintain a healthy and consistent sleep schedule and get as close to 7-9 hours of sleep as you can. Try the following:  Set regular times to go to bed and wake up. Avoid napping during the day. Leave your bedroom for sleeping – don't watch TV or do other activities in bed. Sleep in a cool, dark space. Avoid caffeine after 4pm, or earlier if you're sensitive to caffeine. Create a relaxing ritual before bed, like taking a hot bath or having a cup of (decaffeinated) tea. Surround yourself with friends and family who encourage your goal of overcoming obesity and maintaining a healthy weight. Invite others to cook healthy meals with you.  Find a “workout buddy,” and encourage each other to exercise regularly. The National Weight Control Registry (NWCR) is an ongoing database and investigation of people who have successfully lost weight and who are continuing to do so. This program will ask you to record your eating, health, and exercise habits by occasionally sending you questionnaires. This is a great way to help researchers understand weight loss while helping you keep track of your own habits.  To join, you must be 18 years old. You need to have lost at least 30 pounds and to have kept 30 pounds off for at least a year. Questionnaires are sent out every two months.
Set realistic goals. Reward yourself when you meet your goals. Keep track of your BMI. Get 8 hours of sleep every night. Seek out supportive people. Join The National Weight Control Registry.