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?

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 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 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.

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.

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.