Life after a diet

• Change your eating habits so that you eat a balance of fresh fruits and vegetables, low-fat dairy products and lean meat (chicken or fish are the lightest sources). Choose complex carbohydrates, such as whole grain breads and high fibre cereals as opposed to bleached flour products like white bread.
  
• Do aerobic exercise such as walking, running, swimming or cycling regularly. This will increase muscle tone and burn calories. Even developing a simple, healthy habit like walking to the train every day instead of taking the bus, can make a difference in how you look and feel.
  
• Eat a healthy breakfast every morning. Smart, energy-packed choices include bran, bananas, orange juice, porridge, muesli or low-fat yoghurt.
  
• Swap low-fat milk for semi-skimmed milk and focus on other low-calorie foods.
  
• Plan your meals in advance so you don't eat fast food on the run or fill up on high-calorie snacks.
  
• Don't eat meat more than once a day. Fish and poultry are recommended over red or processed meats because they are less fattening.
  
• Avoid fried foods, which absorb fat from cooking oils. Also, food tends to lose more of their nutritional value when fried. Instead, bake, broil or grill food. In the case of vegetables, lightly steam them.
  
• Drink alcohol in moderation.
  
• Eat fibre-rich foods such as leafy green vegetables, fruit, beans, bran flakes, roots and whole grains. These will fill you up and keep your digestive system healthy.
  
• Choose fresh fruits for puddings and snacks.
  
• Keep your portions small.
  
• Watch your weight, but only weigh yourself once a week as the numbers on the scale may fluctuate slightly on a day-to-day basis. Also, gauge your target weight by how you feel and how your clothes fit rather than by what the scales say.
  
• Don't panic if you put on weight. Think about what could have caused the gain and amend your diet accordingly.

For a sensible healthy eating and exercise plan that you can follow for life, check out the Shape Up Challenge.