The most important point to remember is that you are not on a ‘diet’, rather you are making a commitment to change your lifestyle and eating habits for the better and this will last you for the rest of your life.

  1. The best way to lose weight is to eat less and to cut back on the fat in your diet.

  2. Avoid eating when you are not hungry and eating out of boredom or frustration. Learn to listen to your body and eat only when your body tells you that it needs food.

  3. Avoid snacking between meals. Stick to your 3 balanced meals per day and eat only fruit in between if really necessary.

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  4. Drink lots of water every day, drink a glass of water with each meal and also spread out through the day.

  5. Base all your meals around high fibre starches, as these will keep you feeling fuller for longer.

  6. Choose lower fat foods daily, as this will help you to reduce your total kilojoule input and thus help with weight reduction. Cook using low fat methods and avoid adding unnecessary oils and fats to your food.

  7. It is very important to increase your level of physical activity. This will have many beneficial effects on your body and help to induce weight loss.

  8. At each meal, reduce your portion sizes and use a smaller plate. Try not to overload your plate with food, dish up a smaller plate first time around and then if still hungry after the meal, have some more vegetable or salad.

  9. Eat slowly and enjoy your food. Sit down at a table to eat and avoid eating with distractions.

  10. Stop yourself from picking at food while you are cooking or clearing up. Only eat as part of a planned meal.

  11. Avoid eating out too often or buying too many takeaway foods.

  12. Cut down on your alcohol intake as alcohol is high in kilojoules and provides no nutritional benefits to your body.

  13. Cut down on sweets, chocolates, cakes, biscuits, cookies, chips, pastries and sugary drinks. These ‘treats’ often become habits and can lead to further weight gain.

Source: www.heartfoundation.co.za