Whatever diet you're on, you'll find this list of diet tips and tricks useful.

Remember that most diets fail because the dieter sets themselves targets which are unatainable so be realistic and find an eating/exercise balance that you'll be able to stick to. Take the time to find the diet which you'll find easiest to follow.

It took you months or years to gain the weight you have - allow yourself sufficient time to lose it.

Think about why you're eating - is it it because you are hungry or are you trying to fill another need with food. Are you sad, upset or just plain bored?

Diet Tips

Use the smallest plate and cutlery you can...it'll tell your subconscious mind that you're eating more than you really are!

If you need to contact someone in the same building as you, go and see them rather than phone or email and don't use the lifts!

If you take sugar in tea or coffee and can't bear the taste of artificial sweeteners, cut down the amount of sugar you use over a week or so. This allows the palate to adjust gradually and even the hardened 'two sugars' drinker can cut down to a quarter spoon easily!

Park in a space further away from your destination and enjoy a brisk walk to and from your car.

Just say no - Practice what you're going to say when you are offered food. You can refuse that dessert / muffin / invite to lunch!

Drink plenty of water or low-cal soft drinks in the summer. It's good for you and will help stop you feeling hungry.

Don't overdo the fruit juice - It contains calories too...Try zero cal mixers such as fizzy water or zero calorie lemonade

Eating out? Don't be scared to say you're on a diet and ask for a child's portion, order one meal between two or ask for a doggy bag. If you don't feel confident enough for that then either skip dessert or stay in!

Don't impulse buy in the supermarket - write a list before you go shopping and stick to it. If you don't have ice-cream, chocolate or cake in the house, you can't eat it!

Don't worry about leaving food on your plate at the end of your meal. We've all been conditioned to eat portions that are too big and a bit of wastage while you get down to the right portion size won't hurt.

Put your fork down between bites - it'll make you eat more slowly and you'll feel fuller on less food.

Eat several smaller meals instead of a single huge one.

Don't give up your favourite food treat completely. Just have a sensible amount of it.

If you need a quick burst of energy, forget sugary drinks or snacks, try a ripe banana instead!

Don't skip breakfast - you'll end up eating 'elevenses' or scoffing a big lunch!

Latest report about the importance of breakfast in diets (BBC)

If you're out for the night drink a glass of water or a low calorie soft drink alternately with alcoholic drinks.

Whatever diet you're on it's important to stay hydrated so drink plenty of water. It'll help to kill your appetite too.

Brush your teeth immediately after your meal to discourage yourself from eating more.

Avoid alcohol - as well as being a source of empty calories, it'll lower your willpower.

Plan your shopping so you always have healthy food in the house.

Trim all the fat from meat before cooking it.

Sort out your freezer - stock it with healthy food and get rid of all the sinful stuff - but not by eating it!

Portion sizes have grown hugely over the past few years and so have we - so eat what you usually do but make the portions half the size - you'll soon get used to it.

Write down everything you eat for a complete week. You'll be able to see what you need to avoid eating and when.

Don't watch TV or read when you're eating. Eat slowly and concentrate on the food, your stomach will tell you it's full sooner!

Thinking about joining a gym? Don't leave it to January, do it in the autumn and ask for a discount. Save money and start getting fit sooner.

Eat before you go shopping - never, ever shop on an empty stomach ( saves money too! )

Dont fry food - bake, roast, grill, boil or steam it

Drink water or low calorie soft drinks.

Hide the tv remote control - use the buttons instead. Getting up and down will keep your metabolism working.

Start your meal with half a Grapefruit. It'll make you less hungry and provide a useful dose of vitamin C with hardly any calories.

Make your own lunch and take it to work with you - that way you can avoid temptation in the deli and coffee shop. Go for a walk instead or sit in the park and enjoy the fresh air.

Go for spicier food - it's more satisfying to the taste buds so you eat less.

If you're making a sandwich use as little high calorie filing as you can and make up the space with tomato and lettuce.

If you slip off the straight and narrow - carry straight on with your healthy diet - don't use it as an excuse to binge and then 'start dieting again after the weekend' (we've all done it!).

Set goals and reward yourself with a non-food treat when you reach them - how about a new DVD, CD, a book or that size smaller top you've been eyeing up?

No time to exercise? Get off the bus a stop early or out of the lift a couple of floors below your own and walk up.

Go for quality rather than quantity - Think smoked salmon and an icy cold glass of Chablis or Champers rather than chips and lager!

Trade carbohydrates for vegetables. Get rid of half the rice, spuds or pasta and replace it with your favourite veggies.

Move Faster. In the office, at home and when you're shopping. As well as increasing your metabolic rate and burning more calories, you'll get much more done!