1. Do not use the word ‘diet’.

We associate diet with something you go on and then come off! Refer to your healthy eating plan as ‘watching your weight’ Always be conscious of what you eat and be sure it is good for you. Think about not only losing weight but also your health, preventing high blood pressure, cholesterol, cancer and other health problems.

2. Set long term goals to reach your desired weight.

Losing as little as 1-2lbs and keeping it off is more important than losing 10lbs and then gaining it all back. Losing weight slowly will not seem like you are depriving yourself.

3. Keep track of everything you eat each day, including social events.

Fill out your truth sheet fully. Don’t just write ‘bad day’ if you have been naughty! If you go overboard a little bit, do not let it bother you but cut right back the next day.

4. Have a little taste if it helps.

When you have a craving for desserts, try allowing yourself a sliver of cake or pie to be eaten with your meal. If you can control this, this may satisfy you. Keep sliver portions of desserts in the freezer so as not to tempt you and take them out only when you need them.

5. Drink plenty.

Make a point to drink 8 glasses of water per day.

6. Be as active as possible.

If you are not a big fan of exercise ensure you do plenty of housework and gardening. Do not keep putting chores off. Walk where possible.

7. Do not over eat after dinner.

This will undo all the good you did during the day. Control this by being sure that you eat a well-balanced, satisfying dinner. If you must have something later because of hunger, plan in a light, satisfying, nutritious fibre snack such as fruit, vegetables, crisp breads or cereal. Avoid what you know are your trigger foods which will start you bingeing.

8. Relax with music.

Worry can raise havoc with your waistline. When you feel anxious, play soothing music. Relaxing music can do wonders for your mood. Loud, fast music does just the opposite and can make you feel more anxious. Remember the old saying, “music calms the savage beast”. It works well for people too!

9. Limit television.

There is a correlation between obesity and time spent watching television. Instead of wasting precious time spent watching television, fill your leisure time with active participation. Challenge yourself to sit as little as possible. Play with your children, take short walks, visit friends, improve your garden, exercise for 30 minutes on your home treadmill or exercise bike. Do anything that keeps you moving and motivated. It’s amazing, once you stop watching as much television, you don’t miss it.