Just being overweight is increasing your risk of heart disease,

high blood pressure, high cholesterol.

Around 1,000 people die every week from obesity-related diseases in the UK.

Most people don't realise that losing five per cent of their body weight,

about half a stone, can improve your health dramatically.

(woman) My back was very, very bad.

You know, I'd get out of breath so easily.

I was borderline going to be diabetic because of my weight.

It felt like I was locked in somebody else's body.

I just felt very miserable.

The key to weight loss is making small changes to your diet and your lifestyle.

We want you to incorporate

at least 30 minutes of physical activity into your day.

It doesn't have to be running a marathon or swimming the Channel,

it's just little things like walking a little bit more,

taking the stairs instead of the lift.

I swim most mornings before work and I run on the weekends, usually.

I'm not a natural sporty person, I have to work at it.

I have to psych myself up to go and do it.

I spend all day arguing with myself. "Shall I go?" "No, don't."

"Shall we go to the pub?" "No."

I also go clubbing, which is good exercise, especially when it's till 6am.

Eat, sleep and train. Stick to that, you'll be alright.

The reality of overweight people exercising is that it is possible,

it is possible for everybody,

but you need to pick the right level and type of exercise

to best suit you and your ability.

Whether that be walking every day or attending an exercise class

or joining a gym,

there's something to suit every overweight person.

I found that I lost weight from eating smaller portions of rice and pasta.

I found I lost weight.

So I think sometimes in a diet it's not about the food you eat,

it's about the amount you eat.

I'd put it onto my hand,

so meat, I'd eat half my hand, that's what I was allowed,

and vegetables, well, you know, I'd have quite a big portion of veg.

I ate it like it had gone out of fashion.

A really good tip is to use a food diary,

so for about three days just record what you're eating and what you're drinking.

It's just so easy for those calories to clock up and you don't realise.

It's important to keep a log of what you're eating.

You look at the labels and you'd be surprised how much has got sugar in,

and the same goes for saturated fat.

The most important thing is that you're not alone.

Losing weight might be hard to start with,

but we are there to help you and it does get easier.

(Anne) It's not rocket science at the end of the day, it really isn't.

It's so much of a lifestyle choice now.

Do I want to be really unhappy or do I want to be enjoying life?