The key to losing weight and keeping it off is to make long-term changes to your lifestyle which includes following a healthy balanced diet and taking regular exercise.  Here are some tips to help you reach your weight loss goals.

Portion control
It is a well known fact that portions are getting larger, and larger portions result in larger people! The secret of success with this food plan is to apply careful attention to portion sizes. We have included recommended portion sizes within the food tables. It is essential that you do not cheat yourself. For example, when using a teacup to measure food, use a standard teacup not a mug!

Another simple way to reduce your portions is to use a smaller plate! Less food in front of you reduces the chance of you eating too much. However do not be tempted to overload your plate. Using a smaller plate does not mean you can pile it high with food! An important part of weight management is recognising when you are full, and to stop eating when you feel full. You do not need to finish all of the food on your plate. Eating slowly will also make you feel fuller quicker.

Avoid missing meals
When following a healthy eating plan it is important not to eat too much or too little! Research shows that missing meals can lead to over-compensation and increased food consumption at the next meal, or snacking on sugary or high fat foods. The result can be a gain rather than a loss in weight. You should also try to avoid ‘ravenous hunger’ which can result in eating larger portions. Eating regular meals prevents ravenous hunger and will help you control your portion sizes.

Avoid alcohol
Alcohol provides calories without nutrition. Pure alcohol contains about 7 calories per gram, making it almost twice as fattening as carbohydrates or protein and therefore is not recommended if you want to lose weight. Consumption of alcohol may also weaken your focus, enticing you to eat without thinking, upsetting your healthy diet plan.

Take regular exercise
It is proven that regular physical activity together with a healthy balanced eating plan will result in significant long term weight loss. There are many also health benefits associated with taking regular exercise including helping to reduce the risk and/or effects of conditions such as diabetes, high blood pressure, high cholesterol, osteoporosis and heart disease. Easy ways to increase your activity levels can be as simple as using the stairs instead of the lift or a brisk walk before or after dinner. Although exercise helps burn up calories it also boosts energy levels making us feel better and revitalised. It is recommended to exercise for 30 minutes 3 times a week.

Go for the healthier option
With foods such as bread, rice or pasta opt for wholemeal bread, basmati or brown rice and wheat-free pasta. Breakfast cereal should be wholegrain with no added sugar and low in salt and fat. When cooking, choose grilling, boiling or steaming food as opposed to frying and roasting. In addition to changing your cooking technique, choose lower fat substitutes. However do not attempt to cut out all fats. Unsaturated fats have many benefits and can actually aid weight loss. The good fats are present in foods such as olive oil, nuts, vegetable oils, avocado and seafood. The list below offers some suggestions.