Do's of Weight Loss

• Do look for long-term lifestyle changes rather than short term "quick-fixes". This will help you not only to lose weight, but to keep it off.

• Concentrate on how you feel - more energetic and active, rather than numbers on the scales.

• Do enjoy a wide variety of foods from all the food groups.

• Do aim for regular meals. Eating smaller regular portions is much better than fasting and then over indulging in one or two meals a day.

• Do avoid situations of boredom and anxiety when you might seek comfort or stimulation from food. Build more activities into your day to break the common dieters obsession with eating.

• Be sophisticated in your indulgences. " Hunger" is quite often merely a craving for taste. Go for strong savoury snacks rather than chocolate bars and cream cakes eg. marmite on thin rye bread or crudites with a low calorie dip.

• Do choose physical activity of your own choice which you enjoy. You will be more likely to stick to it.

• Best weight shifters: brisk walking, steady jogging, swimming or cycling for 20-30 minutes at least 3-4 times a week.
• Put more effort into everything you do. Walk faster, walk more, climb the stairs faster.

• Do set realistic goals. Break down long term goals into smaller more manageable ones.

• Do keep a food diary. Write everything down that you eat. Even your 'cheats' must be written down and accounted for.

• Do eat only when you are genuinely hungry - and not when your watch says lunchtime!
• Do food-shop after a meal if you possibly can. If you have just eaten you are much less likely to buy those extras to eat. Always work with a shopping list, and try to plan your meals in full before you go shopping.

Don'ts of Weight Loss

Don't deprive yourself of sleep.

If you don't get adequate sleep, production of a hormone called ghrelin increases, making you feel more hungry.

Lack of sleep can also make you feel tired and irritable, which increases chances that you'll be drawn into eating to compensate.

Also you are less likely to enjoy physical activity if you are tired from lack of sleep.

Don't use exercise as an excuse to eating more

You may walk, run, swim, or dance, but none of them will bring you any benefit if you can't resist the temptation to go on frequent binges.

Don't eat when you're not hungry

Many people have a tendency to eat when they feel unhappy, angry or bored. Emotional eating violates the body's natural requirement.

Learn to distinguish between craving and hunger.

Don't weigh yourself every day

Weight fluctuates on an hourly and daily basis.

To get an accurate picture of your weight, pick a day and time to weigh yourself in the same clothes each week.