1 COMMIT YOUR GOALS TO PAPER

Those who write down their 
goals and share them with a friend are 33 per cent more likely to achieve them, according to Dominican University psychology professor Dr Gail Matthews. Whether it be losing five kilograms or increasing physical activity, start by committing these goals to paper and you’ll significantly increase your ability to attain them.

2 TURN OFF THE TV

Research shows that dining in front of the television can encourage the consumption of extra calories. Lauren Solotar, chief psychologist at the May Institute in the US, a non-profit health organisation, says, “When we eat in front of the television, we aren’t paying attention to what we are eating. Research shows that people who eat in front of the TV report feeling like they haven’t eaten at all. It appears that the food eaten doesn’t register well when we are distracted.”

3 STEER CLEAR OF FADS

While fad diets may prove successful in the short term, few have lasting benefits. Researchers from the University of Kentucky College of Medicine led by James Anderson found that fad-diet devotees could be putting themselves at greater risk of developing coronary heart disease. They also discovered that positive long-term weight loss is more likely if a wide range of food is incorporated into a diet. Many of the fad diets examined in the study were deemed “nutritionally questionable in various aspects”.

4 SHOP ON A FULL STOMACH

Next time you’re heading to the supermarket, make sure your appetite is sated. Prepare a shopping list and stick to it. This will reduce the amount of junk food you bring into your home, making it harder to reach for those high-calorie foods in the middle of the night. Stock up on healthy snacks and keep them visible in the pantry and fridge as you’re more likely to crave what you can see. Alternatively, do your shopping online. A University of Connecticut study found that individuals who purchased their groceries online bought 28 per cent fewer high-fat foods than those who purchased items at their local supermarket.

5 DON’T CONFUSE THIRST FOR HUNGER

Next time you’re hungry, reach for a glass of water. The thirst and hunger mechanisms are often triggered at the same time and can be easily confused. Staying hydrated will not only keep the stomach feeling full but will help ensure the cognitive and metabolic processes are ticking along. Avoid juice as it is often high in sugar but lacks the fibre and goodness packed into fresh fruit. A study led by Brenda Davy of Virginia Tech in the US found that dieters who drank water before main meals lost an additional two kilograms over 12 weeks.

6 IGNORE THOSE CRAVINGS

Research shows most cravings only last for about 10 minutes and can be the result of boredom. When you feel the urge to snack, distract yourself by undertaking a project you’ve been putting off. Scientists Eva Kemps and Marika Tiggemann of Flinders University in Australia found that if your attention is fully occupied, cravings will often dissipate. “Engaging in a simple visual task seems to hold real promise as a method for curbing food cravings,” the authors wrote.

7 REDUCE YOUR ALCOHOL CONSUMPTION

Pre-mix alcoholic drinks, wine and beer can add extra calories to your daily intake. Switch to tonic or soda water as a mixer or cut down on your units of alcohol and avoid liqueurs. Alcohol is a poor source of nutrition and contains high levels of sugar and carbohydrate. There can be up to 400 calories in a pint of beer and upwards of 100 calories in a glass of wine.

8 INCREASE YOUR FIBRE CONSUMPTION

Fibre keeps you feeling fuller longer. According to Diabetes Australia, foods low on the glycaemic index, such as high-fibre foods, release energy slowly, creating a gradual rise in blood glucose and insulin levels, avoiding peaks and troughs and the subsequent cravings. Choose high-fibre foods such as whole grains, nuts, legumes, seeds, fruit and vegetables.

9 AIM FOR 10,000 STEPS A DAY

Keeping active will not only burn calories but will improve your health. The Heart Foundation suggests undertaking 30 minutes of exercise a day. This can be broken into 10-minute chunks and may involve gardening and walking or taking the stairs instead of the lift. Aim to build up to 30 minutes of continuous activity with the goal of keeping your heart rate elevated.

10 REDUCE PORTION SIZES

Portion sizes in restaurants have significantly increased. A study by the World Cancer Research Fund found that pasta servings are five times larger and burgers have doubled in size since 1980. At home, serve food on a smaller plate and fill it with vegetables first, leaving less room for meat and carbohydrates. Refrigerate the leftovers so you’re not tempted to go back for more.