“This year I’m going to lose weight.” It would have to be one of the top New Year’s resolutions – and it should be banned! Just the thought that tomorrow you can’t have dessert, chocolate or whatever happens to be your particular weakness is sure to ruin any New Year celebration. And if you are anything like me, thinking you are not allowed something only makes you want it more!

I call it the DIG cycle. You Deprive yourself of the ‘naughty’ foods which leads to obsessing so much about them that you finally Indulge. Even as the first forbidden mouthful passes your lips, Guilt sets in and you resolve to Deprive yourself again.

So how can we lose or control our weight without becoming caught in the DIG cycle? Here are my top ten tips…

1 Allow yourself to eat anything – but less of it.

If you eat half a block of chocolate each night, cut it back to 1/4 rather than depriving yourself completely. If your weak point is biscuits every day, make it every second day. Share a dessert rather than eat the whole thing. The first few bites are always the best so stop at that.

2 Eat only when truly hungry.

When was the last time you were truly hungry? Before you absently pop food into you mouth, engage your brain and ask yourself the question: Am I really hungry? Often we eat because we are bored, thirsty, out of habit or because it’s a certain time of day. My ‘Book of the Year’ for inspiring a healthy attitude to weight would have to be “Losing It in France” by Sally Asher. It’s easy to read and full of handy tips and some delicious recipes. The main message I got out of it was to wait until you are truly hungry to eat so that you really enjoy and savour the meal.

3 Sit down to eat.

Only eat when you are sitting at the table with the food served on a plate. This stops absent-minded snacking.

4 Drink more water.

Sometimes we eat when what our body really needs is water. Always drink a glass of water before deciding if you really need that snack. If you don’t like water or the weather is cold, have a cup of tea – green, black or herbal. Keep a jug or glass of water on your desk at work, on the bench while you prepare dinner and take water with you wherever you go.  In the summer try sparkling water or soda water. The bubbles are extra filling!

5 Drink your tea or coffee without snacks.

Eating cake or biscuits with your tea or coffee sometimes ruins the true flavour of the drink. Instead of savouring the drink we use it simply to wash down the food. If you enjoy a latte or flat white, have it without extra food and relish the flavour. With all that milk it really is a small meal in itself!

6 Brush your teeth straight after dinner.

This stops needless night snacking. Make yourself a cup of chamomile tea. It won’t ruin your nice, clean teeth and you will wake up the next morning ready to truly appreciate your breakfast.

7 Eat 2 cups of vegetables a day.

Fresh, frozen and canned vegetables are all good for filling up your dinner plate. Make soup, stir-fry, ratatouille, roasted vegetables with a splash of red wine vinegar or steamed vegetables served with a little butter or olive oil, salt and pepper.

8 Eat more dried beans, split peas and lentils

Perhaps my best weight control trick this year, especially since I have been unable to exercise for the past five months, is eating Katalin’s Beans with a can of tuna for lunch. It lasts you right through the afternoon without any mid-afternoon sweet cravings.

9 Whenever possible, move your body.

Over the past five months of enforced rest I have sorely missed the endorphin rush of a strenuous spin class. But such vigorous gym sessions are not at all necessary to lose weight. You can burn up plenty of kilojoules or calories simply by planning to make each day as active as possible. The recommended amount of exercise is 60 minutes a day but it doesn’t have to be all at once. Walk wherever possible – to work, to school, to the shops, to the park, up the stairs, with the dog, with the kids, with a work-mate. Garden, wash the car, do the housework, carry the groceries, go for a swim, take up dancing or tennis, go cycling. Each morning do some exercises to build muscle strength in your arms, abs and legs.  And don’t forget to stretch.

10 Get a like-minded buddy

It’s so much easier to make healthy changes if the people around you are doing the same thing. For more ideas, encouragement and support check out Australia’s Healthy Weight Week website  www.healthyweightweek.com.au