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6 tips for sticking to a healthy eating plan

It's never too late to revive your healthy eating goals. If you're determined to improve your diet and get into shape, these useful and inspirational tips will help you focus and, most importantly, stick to your plan.

1. I will set realistic goals
If you want to diet, decide how much weight you need to lose and work towards that goal realistically. You might find it helpful to look at our healthy weight chart to see what your ideal weight should be. Ideally, you should aim to lose about 2 pounds a week. Remember that, while this may not sound like a lot, you're more likely to achieve permanent weight loss if you do it slowly. If you are not trying to lose weight, focus on eating five servings of fruits and vegetables each day. Eat sweets and fatty foods in moderation.

2. I will reward myself
If you are on a diet and being strict about counting calories, it's important to reward yourself every few weeks because this will strengthen your will to stick with the diet. Treats, such as a facial, manicure or pedicure, are great because they make you feel good about yourself. If you can't afford these at a salon, why not maybe ask some friends around and hold a pamper party? Get them to bring along some massage oils and other body treatments and have a girls night in. Even if you're not on a diet, you should treat yourself for eating healthily.

3. I won't be too hard on myself
If you allow yourself too much chocolate, or if you are dieting and don't reach your 2lb goal each week, don't beat yourself up. Everyone has days when we eat too many unhealthy foods. Just decide to focus on healthy foods the following day. If you aren't losing weight, it's possible you've just hit the plateau - fat takes a long time to work off, so stick with it. Getting support from family and friends will help, and you can always talk to other women on one of our three diet and fitness message boards. They are a great way to meet people who share your same goals, and also provide an excellent opportunity to exchange ideas or low fat recipes.

4. I will eat lots of snacks to keep me full
The key to resisting unhealthy foods and to a successful diet is staving off hunger. In fact, the hungrier you feel, the more likely your resolve will weaken - hunger makes you think more about food. Fill yourself up with plenty of carbohydrate and other high fibre foods, such as salted popcorn or dry cereal, as snacks between meals. Drink lots of water to fill your stomach up, add a slice of lime and lots of ice. Herbal tea is also an excellent alternative to cappuccinos and lattes that are packed with calories.

5. I'll find an exercise I love
If you hate the thought of going to a gym, then grab any opportunity you can to exercise. Walk up and down the stairs instead of taking the lift, or go for a power walk at lunchtime. Two hours of dancing at a party could burn off the equivalent of a portion of Christmas pudding and double cream. Or two hours walking at a moderate pace could burn off the calorie equivalent to your Christmas dinner and a glass of wine. Check with your doctor first if you haven't done any exercise for a long time.

6. I will eat sensible portions
Watch your portion sizes. If you always like fill your plate it might help to start using a smaller one. If you need help with your portion sizes, try the following guide which will provide around 1500 calories:
Breakfast: 30g breakfast cereal, 1/4 pint semi skimmed milk and a banana.
Lunch: 60g tuna fish or lean meat or 125g cottage cheese; a baguette, spread thinly with low fat spread or low calorie mayonnaise; salad leaves, tomato and cucumber; a clementine and pear for dessert.
Dinner: 180g chicken or 180g fish or 120g red meat, grilled or roasted; 60g dried pasta or 240g potatoes; salad leaves or lightly boiled vegetables like carrots and broccoli; fruit salad or fruit pudding (e.g. one pot of yoghurt with 120g raspberries or strawberries).
Drinks: Unlimited water, herbal tea. Only use skimmed milk or semi-skimmed milk for coffee and tea.

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