Top tips for success

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

✣ If you feel hungry between meals, snack on Free Food. For the best weight loss, reach for fruit or veg first. Fruit and veg that are lowest in energy density are called Speed Free Food.

✣ For extra health benefits and filling power, choose wholegrains, such as wholewheat pasta or wholegrain rice.

✣ Aim to have between 6 and 8 drinks a day – water, sugar-free drinks, tea and coffee. Note any milk needs to come from your allowance.

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