15 ways to keep weight off

• Renew your resolve

  'Remind yourself: ‘I can never eat the way I used to and maintain this weight,’' says registered dietitian Julie Upton R.D. 'As you lose weight, your body requires fewer calories for sustenance, so going back to your old eating habits will pile on pounds faster than you can imagine.' Instead of thinking about your new eating habits as a 'diet' that you’ve finished, consider them as the prelude to a healthier lifestyle. That way you’ll never have to start a diet again.

• Work out smarter

  To maintain your weight, you need about an hour of heart-pumping exercise five times a week, according to the American Council on Exercise (ACE). 'If you don’t have a full hour, shorter bouts of exercise are just as beneficial as one chunk,' says Jessica Matthews, exercise physiologist for ACE.

  Upton recommends a mix of light aerobic exercise for endurance such as jogging or swimming, high-intensity exercise like sprinting or jump-rope to torch calories, and strength training with weights or resistance bands to maintain muscle mass.

• Get fit with friends

  Rather than convening over cocktails or croissants, ask your pals to meet you for a walk, morning yoga or spinning class. If that doesn’t work, expand your social circle by joining a volleyball league or walking tour. 'Look for ways to make physical activity a social experience,' says Matthews.

• Step on the scale

  'Weekly weigh-ins may seem like a nuisance, but they can help keep weight from creeping on slowly,' says Starczak. 'It’s much easier to lose three pounds after a fun weekend than to drop 15 down the road.'

• Eat a big breakfast

  That’s right! Not only do successful dieters eat breakfast daily, but studies suggest a hearty breakfast (think high carbs, high protein) can prevent weight regain by reducing cravings and suppressing ghrelin, a hunger hormone. Aim for 500 calories’ worth of complex carbs or whole grains, mono- or poly-unsaturated fats, fruits or vegetables, and protein.

• Trim your screen time

  'Whether it’s your computer or your TV, sitting in front of it does absolutely nothing for your metabolism,' says Starczak. 'Catch up on your favorite shows while on the treadmill at the gym.'

• Cook at home

  'You can easily halve the cost andcalories of your favourite dishes by preparing them at home,' Starczak says.'Cooking at home gives you full control over what goes into your food' (read: no hidden sugar, fat or calories).

  Sign up for an evening cooking class with friends; it’ll support your new weight better than happy hour or Freeview will. Once it’s time to dig in, pre-portion servings in Tupperware and pop a few in your freezer.

• Restage your kitchen

  Use big plates for fruits and vegetables and small plates for pasta and desserts. Set out bigger forks - by giving us the sensation of taking larger, heartier bites that satisfy our hunger they trick us into eating less, say researchers. (Small forks can register as barely making a dent in one’s dish.)

  Keep healthy food front and centre in your kitchen (glistening fruit in a bright bowl, anyone?) while stashing the snacks and candies in the back of the pantry - studies show we’re most likely to eat the first thing we see.

• Work your apps

  'Having a supportiveweight loss group online can really help whenstress runs high and you are most vulnerable to overeating or falling off thewagon,' says Starczak. Apps like NikePlus will track your progress and share results with friends to celebrate your success. 'The social support is added motivation, and the positive feedback reinforces healthy choices and habits,' says Matthews.

• Commit to the cause

  On your calendar, lock down the days and times you will work out, prep meals in advance or go shopping for fresh produce to snack on. 'Goal-setting doesn’t stop after you reach your goal,' says Starczak.

• Make everything a mini-workout

  Besides taking the stairs and parking far away, you can squeeze in calf-raises on the check-out line, play tag with the kids or trek to the furthest restroom when nature calls. Get your office on-trend by requesting an adjustable-height desk so you can stand as you work. (If that’s not feasible, swap your chair for an exercise ball.) 'Those little strategies add up to big results.'

• Switch your hand

  Now that chips and other diet 'no-no’s' may have trickled back into your cupboard, try switching to your non-dominant hand when you do break open a bag. Research shows you eat less when the motion’s not habitual.

• Hit the sack

  'Studies find if women sleep for less than seven hours, they're at increased risk for weight gain,' because lack of sleep disrupts the levels of hormones that regulate appetite, says Matthews. 'Seven to eight hours of rest a night is optimal for feeling refreshed and recharged enough to get some exercise the next day.'

• Decompress without food

  'Learn how you best deal with stress so you don't turn to eating as a way to cope when things get tough,' says Matthews. Take a yoga class, a brisk walk, a mind-trip to Miami or practice deep breathing at home… whatever floats your boat.

• Invest in the 'new you'

  Scour the shops, the web or your friend’s wardrobes for a few smart pieces in your new size and donate your old clothes – you've left size behind for good. Pouring time, money and effort into the 'new you' will help ensure she’ll stick around.

• Next Up: 30 mins to a sleek physique: the workout you can do anywhere

  You don't need to hire a personal trainer or even hit the gym to get fit.

See also:

• 30 ways to drop a dress size
• 10 ways to make your kitchen diet-friendly
• 10 exercises for each key area