Top tips for success

● Trim all visible fat off meats and remove skin from poultry.

● If you’re hungry between meals, snack on Free Food, reaching for fresh fruit or veg first. Those that are lowest in energy density are called Speed Free Food.

● Choose wholegrains, eg wholemeal pasta or wholegrain rice, where you can.

● Aim to have between six and eight drinks a day – choose water, sugar-free drinks, tea and coffee. Any milk needs to come from your allowance.

● The most successful slimmers join a group or online programme for shared support, inspiration and motivation.