Move. We often eat because we're bored or out of habit while we're watching television. The next time you find yourself reaching for that packet of crisps, take a brisk walk around the block or head for the gym for a 30-minute fast class. You'll feel invigorated after exercise and you won't want to reverse all the good you've done by wolfing down fatty snacks.

Crunch into raw food. Fresh, raw food such as raw fruit, vegetables, nuts and seeds are nutritious, compact and make ideal lunch-box snacks. The benefit is twofold - you know exactly what goes into them (no nasty surprises and additives), and they are packed with vitamins, minerals and fibre.

Chew your food. Your mother was right when she told you to chew your food 15 times. Research shows that thorough chewing allows your body time to send signals of feeling full to your brain. Eating slowly means you feel fuller sooner, and are less likely to overeat.

Read food labels. Don't buy food at face value. Many low-fat foods contain loads of sugar, while hidden fats lurk in the most innocent looking foods - watch out for biscuits, crackers and 'reduced fat' foods as they may still contain high amounts of fat.

Add some spice. Low-fat food doesn't have to be bland. Adding some spice or fresh herbs will make your food more interesting and tasty, without adding the calories. Try chopped basil and salsa on a baked potato, curry powder to jazz up lentils or cinnamon or ginger on fruit.

Drink up. Keep a bottle of water handy to sip throughout the day. Water not only helps your body run more efficiently, but also helps you feel full. Have a glass of water with a squeeze of lemon first thing in the morning and before a meal to help you avoid overeating.

Write it down. Studies have shown that we generally underestimate the amount of food we eat by as much as 20 percent and equally overestimate how much we exercise. By writing down every little morsel you consume, as well as documenting all exercise, you'll have a clearer idea of where you're going wrong if you aren't getting results.

Go steady. Try to stick to your healthy eating plan as much as possible from day to day for maximum results. If you stray once in a while, that's normal. Just don't give up - bounce back immediately and carry on. A yo-yo diet reduces your metabolic rate in the short term, while increasing fat mass and decreasing lean muscle tissue in the long term.

Keep an eye on portion sizes. You don't need to finish everything on your plate, no matter how much it's been drilled into you as a kid. Eat just enough and keep the leftovers for the next day's lunch or freeze it and have it as a meal at a later stage.

Keep the faith. If you are serious about losing weight, and your reasons for doing so are right, keep telling yourself that you can and you will. You deserve to look and feel your best.