Skip the butter on vegetables. Season instead with fresh (or dried) herbs and spices, liberal sprinkling of pepper, dash of chilly or pepper sauce.

Eat from a small plate, drink from a small glass. Portions won't look so miserable that way. Present everything attractively.

Medium-sized potatoes are only around 400 kilojoules each, and make a snack meal in themselves. Bake in jacket and top with a dollop of cottage cheese and chopped chives. Dust with pepper.

Drink before you eat, no alcohol, please! Drinking helps subdue your appetite and tricks your stomach into feeling satisfied.

If you can't resist dessert when eating out, try sharing one. Half tastes just as good and will satisfy that sweet tooth craving.

Get used to eating a salad with every meal. It's a low-kilojoule filler and has the added advantage of high health values.

Learn to go without salt. Salt helps retain water in the body, causing bloating. Much better for your blood pressure, too.

If you pan-fry, go easy on the oil.. Invest in a non-stick pan.

Think of raw vegetables as a great snack food. Carrots and celery are good standbys.

Can't give up cream sauces? Make them with low-fat yogurt instead of cream. Yogurt can also be used for dieters' dips.

The best low-kilojoule dessert is fresh fruit. You should eat at least one piece daily or take in the form of a fresh fruit juice.

Have vegetables, juices or clear soups for entrées. Takes the edge off your appetite before the main course.

Chicken is one of your best kilojoule buys especially if you eat it skinned. Baking instead of frying cuts kilojoules more.

Eat fish regularly. Even “fatty” varieties like salmon, herring, butterfish and trout are no fatter than the leanest meat available.

Scrambled eggs or omelets have no more kilojoules than boiled eggs if you cook them in a skillet with non-stick finish and no added fat. Add water, not milk.

When dining out ask for your fish or meat grilled, not pan fried. Ensure that it is not coated with breadcrumbs when you order.

Think of sugar as your worst enemy. Try cutting down on the amount you put in coffee and tea until you're drinking them unsweetened.

Get used to eating one portion only… second helpings are taboo. Resist the temptation to have even “just a little more”.

Don't skip meals. Accustom your stomach to regular meals; you'll be less likely to binge. Any snacking is a bad habit.

Consider a fruit juice fast one day a week. Drink only fresh fruit and vegetable juices. Cleans out the system and prepares you for a week of lighter eating.

Eat a healthy breakfast. It gets the body going. Try fresh fruit or a small serving of muesli, or boiled egg and slice of whole meal bread.

Make dinner the lightest meal of the day. Give your body breakfast and lunch to work on throughout the day.

Snack on seeds - pumpkin, sunflower etc. Try to get them in the shell. They take longer to eat, which means you eat fewer and so save kilojoules. Eat slowly.

Make sure you weigh yourself regularly…. but only once a week. Weight loss during the first few days of dieting is usually water and you may be discouraged to find you've put it back on. Don't expect significant weight loss until after at least three weeks of careful dieting.

Don't forget fibre. A controlled portion of bran sprinkled on fruit or a small amount of wholegrain cereal keeps system cleaned out, leaves you feeling leaner and more energetic.

Even if you're only having a snack, make sure you sit down to it. Even an apple should be eaten as a small meal. The ritual of sitting down to eat makes you aware of the fact that you are eating. Never snack on the run or while watching television.

Chew every mouthful thoroughly before swallowing. Give brain time to let you know your tummy is full. Important: Stop eating when you're first satisfied.

Hard-boiled eggs make great snacks. Keep a supply in the fridge. For extra flavour, dust the egg liberally with pepper or a dash of Tabasco sauce.

If you're dieting conscientiously and not losing weight, try writing down every day everything you eat. Often tiny things are upping your kilojoule intake without you noticing.

For a special treat dessert, sprinkle an apple liberally with cinnamon. Put into a dish with a little water on the bottom and bake. The same can be done with a pear.

Exercise goes hand in hand with diet, and every little bit counts. Take the stairs instead of the lift; walk one stop further than your normal bus stop; make time for relaxed walks at the weekend.

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