A few simple lifestyle changes in how we eat and in how much physical activity we do each day can prevent kilo creep – and help you avoid a lifetime of dieting.

• Keep healthy snacks close by – fresh fruit, nuts and low-fat yoghurt.
• Keep it simple. You don't need fancy, packaged snacks.
• Take more control if you buy food out – ask what the food contains and ask for less sauce, less cream, less spread, less cheese or oil etc.
• Remember that you don't have to eat everything on your plate.
• Reduce portion sizes. Most food servings are bigger than they need to be.
• Eat slowly and stop when you start to feel satisfied – not full. Young children are experts at this. They eat when they are hungry and stop when they've had enough.
• Try not to eat on the run or in front of your computer or TV screen. You'll be distracted and won't notice your body's signals that you've had enough.
• Have an afternoon snack so you don't arrive home starved at the end of the day and eat the first thing you can find.
• Don't mistake thirst for hunger. Have a glass of water first and if you're still hungry, eat.
• Any physical activity during the day is important. It keeps your metabolism working so you burn energy and fat.