MY TOP 10 TIPS FOR KEEPING WEIGHT OFF — FOR GOOD

IT’S OFTEN said that diets don’t work because people always put the weight back on. But while that’s true of fad diets, it’s not for those backed by science. Keeping weight off is undoubtedly difficult — but it is possible, as research shows. Here are some of the most successful strategies for staying on track.

1 BAN JUNK FOOD: Clear out your cupboards and freezer and make sure there is nothing unhealthy that can tempt you — this is the number one strategy used by successful dieters. However long it has been since you ate a tub of ice cream, there is always the risk that if it’s in the house, you will eat it.

2 BUY YOURSELF NEW CLOTHES FOR WHEN YOU REACH YOUR TARGET WEIGHT: You deserve a reward for all your hard work — and a new wardrobe also helps keep you on your toes.

Dave, who lost more than 3 st (20 kg) in 12 weeks and reversed his diabetes, now has a favourite shirt which he tells me he uses to measure how well he is sticking to his new habits. When the shirt starts getting tight, he knows it’s time to be a bit stricter with his diet.

And when you start noticing results, throw out your old clothes that are now loose and baggy. That way you won’t be tempted to slip back into those bigger sizes.

3 WEIGH YOURSELF REGULARLY: Researchers who recently monitored more than 1,700 people for more than two years found those who weighed themselves daily were on average 14.3 lb (6.5 kg) lighter at the end than those who weighed themselves monthly.

I weigh myself most days first thing. I know that my weight can fluctuate, depending on how dehydrated I am but, if it starts to creep up, I act quickly and return to my 800-calorie daily diet.

4 GET FRIENDS TO JOIN YOU: We’re social creatures and tend to mimic others, so if your partner, friends or colleagues could do with getting fitter or losing weight, take part in the Mail’s 30-day Big Health Kick together, including filling in a Wellness Journal — that way you can motivate each other to reach your individual health goals.

5 SIT DOWN FOR MEALS: Never eat on the move. This counts whether you are getting something out of the fridge, cooking the children’s tea or walking around a supermarket. All of these grazing moments add up — and not in a good way.

6 KEEP ACTIVE: As well as releasing happy hormones that will help you stay positive about the changes you’re making, increased activity is something almost all successful long-term dieters do, as it helps you see physical results.

The good news is that when people lose weight they find that activities such as walking or cycling become easier and much more enjoyable, too. So watch out for fitness expert Joanna Hall’s top tips on how to exercise safely and effectively throughout our 30-day Big Health Kick.

7 USE SMALLER PLATES: It’s tricky to know when to stop if you’re eating from a huge dinner plate, so switch to a smaller size and don’t pile food up high.

Pace yourself and, when you have finished, pause for a minute or two before you help yourself to more. It takes time for the receptors in your small intestine to signal ‘ enough’, so the faster you eat, the more you eat.

The pause gives your body’s hunger signals time to get through from your intestine to your brain and to register properly if you’re still hungry; chances are, you’re not.

8 STICK POST-IT NOTES ON THE FRIDGE WITH YOUR GOALS ON: This will remind yourself why you are doing this. I want to live to a healthy old age, enjoying life with friends and family — that’s what keeps me motivated. Losing weight and keeping it off is one of the hardest things I’ve done. But I’ve succeeded and so can you.

9 BE MINDFUL ABOUT WHAT YOU ARE EATING: That means eat slowly; pay attention to the smells and flavours; and stop eating when you start to feel full.

And be aware of the habits that make us eat mindlessly, such as snacking in between meals or eating in front of the TV. This is one of the easiest ways to consume lots of calories without noticing.

I did a programme once where we secretly filmed someone eating more than 1,000 calories in crisps because he was watching TV, and he wasn’t really aware he was doing it.

10 PRIORITISE SLEEP: Most people need at least seven to eight hours a night — any less and you’re likely to feel hungry and crave highcarb, high-calorie foods. To get a good night’s sleep, it’s important to go to bed and get up at the same time every day, even on the weekend.