If you've been thinking that you'd like to shed a few pounds this spring, we have some good news: relatively small changes can add up in your favour. The first thing to think about is balancing the calories you take in from food with the calories you burn throughout the day. (This includes calories used for physical activities, as well as calories used to maintain basic body functions such as breathing.) Once you have managed to maintain a consistent weight for a time, try losing pounds gradually by consuming fewer calories, burning more calories, or doing a combination of both. This process doesn't have to be complicated - it can be accomplished by making some small, but key, changes such as eating sensible portions, enjoying a healthful diet that includes vegetables, fruit and some whole grains, and being more physically active. Studies have shown that for those who are overweight, even a modest weight loss of 5 to 10 percent of body weight can help reduce risk factors associated with some chronic diseases. Such a weight loss has been shown to improve the body's ability to process and utilize glucose and to control blood pressure and blood cholesterol levels.

If you're not sure whether you need to lose extra pounds, checking out your Body Mass Index (BMI) is one way you and your health professional can evaluate your weight. BMI evaluates the body weight of men and women in relation to height. In general, working toward a BMI figure of between 19 and 25 will place you in a healthy weight range. To determine your BMI, use our on-line calculator.

Measuring your waist can also help you evaluate where things lie. Stand up and wrap a tape measure around your waist, just above your hip bones. The health risks increase as waist measurement goes up, particularly if a man and woman of average height measure more than 40 and 35 inches respectively. Looking at weight management as a lifelong goal instead of a short-term task can help you to focus on lifestlye changes that are likely to be successful for you long-term. Remember, small changes in diet and exercise can add up over time and will help keep you motivated. Slow and steady is the best policy to prevent weight gain and work toward a healthy weight.

Calories In

10 ways to trim calories from your daily food choices:

Calorie Countdown

Did you know that 1,750 calories is equivalent to half a pound of body weight? That means that if you want to lose half a pound of weight in a week, you'll need to cut back or burn up about 250 extra calories each day. That may seem like a lot, but it really isn't if you think about it like this:

• Consume 250 fewer calories
• Burn 250 more calories through physical activity
• Combine strategies by consuming 125 fewer calories from food intake and burning 125 more calories through physical activity each day

Calories Out

10 activities that burn calories:

Tips to the Wise

• Note the success of those who have kept the weight off. According to the National Weight Control Registry, an American organization founded in 1993, one of the lifestyle habits associated with maintaining a healthy weight over time is to eat breakfast on most or all days of the week.
• Start your day with breakfast. Grab a bowl of your favourite 100% wheat bran high fibre cereal, add skim or 1% milk and fresh fruit to start your day right.
• Try some lower-fat versions of foods such as Kraft Light Dressings, Kraft Light Cheeses, Triscuit Crackers and Stoned Wheat Thins. You can also try some low-calorie versions of foods such as Jell-O Fat-Free Jelly Powder.
• Think water. If drinking the suggested eight glasses of water per day is difficult for you, a low-calorie beverage such as Crystal Light Low Calorie Drink Mix is a great way to hydrate - especially when you're budgeting calories.