I want to lose weight

I am a 45-year-old teacher and I believe that I have a very serious problem. My weight which had been steady at 80 kg recently went up to 90kg despite all my efforts to bring it down. I will appreciate it if you can let me know what to do in order to bring down the weight.

Ijeoma (by SMS)

The underlying factor to weight ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. It is also very important to avoid sugary food items such as pastries, ice creams, fizzy drinks such as coke as well as beverages. These can be swapped for ordinary water or unsweetened tea or coffee. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies. Other food items to avoid are fried and ‘junk’ foods. In their place, eat more vegetables, fruits, nuts as well as fresh cooked food preferably boiled, grilled or smoked.