Ten of the best

The habits in the habit-forming group, developed by Weight Concern (a UK charity) were:

Keep to a meal routine — eat at roughly the same times each day. People who succeed at long term weight loss tend to have a regular meal rhythm (avoidance of snacking and nibbling).

Go for healthy fats — choose to eat healthy fats from nuts, avocado and oily fish instead of fast food. Transfats are linked to an increased risk of heart-disease.

Walk off the weight — aim for 10,000 steps a day. Take the stairs and get off one bus stop earlier to get your heart rate up every day.

Pack healthy snacks when you go out — swap crisps and biscuits for fresh fruit.

Check the fat, sugar and salt content on food labels.

Exercise caution with your portions — use smaller plates, and drink a glass of water and wait five minutes to avoid having seconds.

Break up sitting time — decreasing sedentary time and increasing activity is linked to substantial health benefits. Time spent sedentary is related to excess weight and obesity independent of physical activity level.

Think about your drinks — choose water and limit fruit juice to one small glass per day.

Focus on your food — slow down and eat while sitting at the table, not on the go. Internal cues regulating food intake (hunger/fullness signals) may not be effective while distracted.

Always aim for five serves of vegetables a day, whether fresh, frozen or tinned — fruit and vegetables have high nutritional quality and low energy density. Eating the recommended amount produces health benefits, including reducing the risk of cancer and coronary heart disease.