12 tips to help you lose weight

1. Don’t skip breakfast
   Avoiding breakfast will not help you lose weight. You may miss essential nutrients and you eat more throughout the day because you are feeling hungry.

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1. Eat regular meals
   Eating regularly during the day helps to burn calories at a faster rate. This reduces the urge to eat snacks on high fat and sweet foods.

2. Eat lots of fruits and vegetarian food
   Fruits and vegetables are low in calories and high in fat and fiber - 3 essential ingredients for successful weight loss. They contain lots of vitamins and minerals

3. Stay more active
   Being active is the key to weight loss and keeping it away. In addition to providing plenty of health benefits, exercise can help burn extra dietary calories that you cannot lose through diet alone.

4. Drink plenty of water
   People sometimes confuse thirst with hunger. If you need a glass of water, you can take extra calories.
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5. Eat high fiber foods
   Eating plenty of fiber helps you feel full which is perfect for weight loss. Fiber is only found in plant foods such as fruits and vegetables, oats, whole bread, brown rice and pasta and beans, peas and lentils.

6. Read the food label
   Knowing how to read food labels can help you choose healthier options. Use calorie information to work out how a particular food fits into your daily calorie allowance in a weight loss plan.

7. Use a small plate
   Using smaller plates can help you eat smaller portions. Using small plates and bowls you can practice eating small portions slowly without getting hungry. It takes about 20 minutes for the stomach to say that the brain is full so stop eating slowly and stop eating before you feel confident.

8. Do not forbid food
   Don’t ban any food from your weight loss plan, especially your favorite. Food bans will make you more anxious. As long as you are within your daily calorie allowance you will not be able to enjoy the occasional treat.

9. Do not stock junk food
   To avoid temptation, avoid junk food - such as chocolate, biscuits, herbs and sweet Fiji drinks. Instead, choose healthy snacks such as fruit, unsalted rice cakes, oat cakes, unsalted or unsalted popcorn and fruit juices.

10. Cut out alcohol
    Wine can contain as many calories as a standard glass of chocolate. Drinking too much alcohol over time can easily contribute to weight gain.

11. Plan your meals
    Try to plan your breakfast, lunch, dinner and snacks during the week, make sure your calorie allowance is right. Creating a weekly shopping list can be helpful.