Sticking to it
Eat until you’re satisfied, no more.
Aim for at least three meals a day and don’t eat your allocated snack if you’re not hungry.
Try to stick to the plan at least 80 percent of the time.
Read food labels and ingredients lists to learn what’s in your food.
Drink enough water and exercise.
What we eat forms part of our social interaction too. The habits you adopt should be sustainable – this isn’t a crash diet!
Weigh and measure yourself once a week to keep track of your weight and waist circumference.
Set realistic goals and have clear reasons for sticking to it – make a list and put it up where you can see it.
Keeping the weight off
Keep choosing good foods, watching your portion sizes and adjusting only slightly as you continue.
Keep exercising. Choose an exercise you like and do it for an hour twice or more a week.
Evaluate your success by how you feel, the centimetres you’ve lost and your weight change. If you can, have your body fat percentage measured – you may not notice a change in weight but you could be improving your muscle-to-fat ratio which is even more beneficial to your health.
Continue to choose more unrefined foods and more plant-based foods.
Continue to listen to your hunger pangs – eat mindfully, without distractions.