Do....
Eat more fruit and vegetables.

Fill up on high-fibre carbohydrates. They're low fat, but will help you to feel fuller for longer. Because these foods are processed by the body at a slow, steady pace, they help to keep hunger pangs at bay. Good high-fibre carbohydrate foods include wholegrain rice, pasta and bread, oats, vegetables, pulses (lentils and beans) and fruit.

Eat some high-protein foods such as meat and poultry. Grill or roast rather than fry.

Eat some fat, but especially the polyunsaturated kind found in seeds and fish.

Drink plenty of water - up to eight glasses a day.

Eat regularly - up to five times a day. Don't allow more than three hours to elapse between meals or snacks. Eating little and often will help to stave off the hunger pangs and keep your blood sugar levels even, helping you to avoid cravings.

Eat when you're hungry. If you don't, your body thinks it's being starved and starts burning vital muscle for energy rather than excess fat.

Eat slowly and stop when you're full. You don't have to clear your plate.

Eat a little of what you fancy. You can eat chocolate in moderation: as long as you can control the urge to binge, it won't hamper your weight loss.

Don't...

Eat when you're not hungry. Most of us have got into the habit of eating for reasons other than hunger, when we're bored or angry, say. Whenever you feel hungry ask yourself: 'Am I really hungry or is it something else?' If it's a comfort you're after, do something else: have a bath, phone a friend, double check your wedding plans.

Expect a huge change in your weight overnight. Aim to lose 1kg per week.

Weigh yourself every day as you'll only be measuring changes in your body water. A weekly weigh in, at the same time of day, will give you a far more accurate record of your progress.

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