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• take the stairs instead of the lift or escalator in department stores, stations, at work or at home
• take any opportunities you get to walk about while at work
• go for a walk during a break at work. Where this is not always possible, you can at least stretch and move your arms and legs around at your workstation, for example
• if work is getting too busy and you miss an activity session, dont worry. Try your best to get back to your activity plan as soon as possible.

• walk or cycle into work instead of taking the car or the bus. Active commuting is a great way to add some activity into your daily life.
• park your car further away from work or home than normal, or get off the bus a stop early and walk the rest of the way

Preparing healthy meals

• It’s not the bread or the potatoes that are ’fattening’, it’s the spread / oil you use on them that bumps up the calories! Cut back on butter, margarine and other spreads, or choose low-fat alternatives.
• Steam vegetables instead of boiling - that way you retain much more of the goodness, and the taste.
• Start the day with a large bowl of porridge or breakfast cereal - wholegrain is best. Use skimmed or semi-skimmed milk.
• Season your porridge with cinnamon instead of sugar.
• Think about making homemade fish pates using either canned red salmon, sardines or smoked mackerel. Puree down to make smooth and season (tomato sauce goes well with the sardines, horseradish sauce with the mackerel). Serve in sandwiches or on hot toast.
• Having pasta, rice or potatoes? These should take up about a third of the room on your plate.
• Try to choose wholegrain varieties whenever possible, such as wholemeal pitta breads, brown rice and brown pasta. Brown pasta tastes so similar to white pasta, it’s an easy change to make!
• Avoiding adding salt at the table is a good way to reduce your salt levels. Try eating fewer savoury snacks such as crisps and nuts as well.
• Making your own soup and sauces can also help reduce your salt intake. Try cooking a large batch and you can freeze extra portions; this can help when you’re lacking in time to prepare meals.
• While cooking, season using herbs (fresh or frozen), lemon juice or even tomato puree, rather than salt.
• Carry around your own drinking flask or bottle so you always have water with you. You can even fill it up with tap water wherever you are!
• Drink plenty of fluids - aim for eight to ten mugfuls or glasses each day. Choose from water, sugar-free diluting juice, natural fruit juice, semi-skimmed or skimmed milk, weak tea.

• Check your labels. It is worth noting the following rules of thumb when checking food packaging:

For more information on food labels visit the Food Standards Agency

• Eating out? Have a two course meal only, and go for a fruit-based starter instead of a dessert.
• Don’t be fooled! A food that proclaims it’s 85 per cent fat-free still has 15g of fat per 100g - and that’s pretty high.
• Fast food favourites - choose a fresh fruit juice instead of a milk shake to cut down fats and sugar.
• You don’t need to cut out cakes, crisps, chips and biscuits - but most of us would benefit it we cut them down. Avoid eating them every day.
• Fish for health! Eat two portions of fish a week, with one portion oil-rich fish (mackerel, sardines or herring). Choose from fresh, frozen or tinned

Aim to lose small amounts of weight steadily, and consistently, over a long period of time.

Why? It’s easier to achieve lasting weight loss that way. Larger amounts of weight, lost quickly, don’t stay lost we promise you!

Hate exercising? Think of why you hate it - if it’s because you find it lonely, join a class. If you feel self-conscious with others, do something alone, like walking, running or swimming at quiet times in the pool.