I wonder if you can help me please. I’m 18 years old and currently a size 30 dress size. I don’t know how much I actually weigh as I…well don’t own scales and would be too ashamed of my weight. A year or so ago I started a healthy diet plan but then my Dad passed away since then I’ve become withdrawn and just haven’t bothered to try to lost weight.

I really would like to be ideally a size 16 but anywhere between 16 and 22 would be a huge step for me now. I don’t have a diet that unhealthy but I could improve. I like swimming and going to the gym (have a membership) but find it embarrassing to go out because of how I look. It’s also stopped my going out with my friends and I really miss that.

Please could you give me some tips or someone else to talk too. I really really want to be slimmer now, I think that would help me with my confidence so much. Hope to hear from you, Amie. [via Ask Questions]

First of all, I am sorry to hear about your loss. I hope that your decision to get in shape will lift your spirits, and will help you deal with this situation.

Second, you have mentioned that some time ago, you have tried to follow a healthy diet. If that diet was something you were comfortable with, go back to it, and try it again.

It is great that you like swimming, it is an excellent exercise, but it is very important to eat healthy in addition to exercising regularly.

For general diet tips and a simple diet strategy, read the following: How I Can Lose Weight and Lose Weight in 1 Week or Less.

To make a long story short, if you minimize your consumption of fast foods and simple carbohydrates, you will lose weight. What can you eat? You can and should eat a wide variety of vegetables, healthy fats (extra virgin olive oil, avocado oil, canola oil, etc.), protein (fish, poultry, meat, and seafood) and fiber-rich fruits such as berries.