Weight loss and maintenance tips

Losing weight sometimes can be the easiest part for some people, but keeping the weight off is often the challenge. There no quick fix for long term weight loss, but changing to a positive and healthy lifestyle really is the key to success and becomes an enjoyable way of life.

Start by thinking of a couple of small changes every week, which will be your goals. It's important to have these changes in place before moving onto the next. Keeping a food and mood diary is often helpful as you can learn about yourself; frequently, we eat not because we are hungry, but because of how we feel, where we are or what we are doing.

Be realistic, especially if the weight has crept on over a few months or more - basically, you are reversing this. Half to two pounds a week is a safe weight loss; a pound of fat contains about 3,500 calories so you need to eat 500 calories less a day in order to lose a pound a week.

But it's not all about counting calories; exercise is key to weight loss, as it reduces body fat and helps keep you healthy internally, not to mention helping you feel good.

Eat regularly, filling half of your plate with a variety of colours from vegetables and/or salads. Then, divide the other half between meat, fish or pulses and a starchy food - go for whole grain varieties when you can. Watch your portion sizes and take about 20 minutes to eat your meals.

Small changes on a daily basis really add up, and its easier to change habits. Most importantly, enjoy your food and reward yourself with the positive changes that you have made.