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Cut the salt

Eating a salty diet can mean we carry up to three pounds of excess water so banish the salt cellar and choose reduced salt version of baked beans, bread, bacon etc. Aim for no more than 6g salt per day.

Switch your spread

Even if you only eat two slices of bread a day you can save up to 75 calories and 8g fat by simply swapping from butter or a buttery spread to a low fat one, less than 40 per cent fat. Over a year that adds up to over half a stone shed without trying.

Swap crisps for nuts

A bag of crisps and a handful of nuts both have about 185 calories, but the nuts will satisfy you longer because their high protein and fibre content is so filling. Try almonds for an all-round boost, they're rich in energising magnesium and iron, disease-protective vitamin E and bone-building calcium.

Go for wholegrain

Swapping white pasta, bread and rice for whole grain options bumps up your intake of fibre and vitamins. It also tends to lower your blood sugar levels which can curb your appetite too.

Turn off the TV

Because you'll end up eating more if you watch while you eat. Up to 140 calories extra during a meal according to research.

• Next: Trick yourself slim

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