There are many things that you can do to help you keep off the weight you have fought so hard to lose and it is also important to remember while you are dieting that you still need the right amount of nutrients to keep you healthy.

Just because you are on a diet does not mean that your food has to be boring. You should try and vary your diet to ensure you are getting all the minerals and vitamins you need to fight off disease and also so that you do not get bored with your diet.

What to include in your daily diet

• Something from all the food groups

• Approximately 50% carbohydrates in your diet as this will provide you with energy

• 25-30% proteins which are needed by the body to fuel several functions within the body

• 15-20% fats - your body needs some fat for proper functioning but just make sure that the amount does not exceed 20% of your diet

• White meat (chicken, turkey, fish) rather than red meat (beef, pork, etc.)

• Brown bread rather than white bread, in particular the high fiber variety with multigrains

• Try grazing instead of having 3 large meals a day i.e having 5 or 6 smaller meals throughout the day.

What to avoid or reduce

• Try to eat a maximum of three eggs a week but if you absolutely love them certainly no more than one egg a day

• Salt should be minimized or avoided altogether as it is one of the causes of obesity

• Butter - choose a cholesterol free alternative instead

• Cooking or frying with oil - try a non-stick frying pan to minimize the amount of oil you use when cook. Or avoid fried food altogether!

• Pork is very high in fat and should be avoided which includes all pork products such as bacon, sausages and ham.

• Smoking - smokers often have more erratic eating habits and smoking often goes hand in hand with excessive intake of things like coffee.

You could also try switching to a more vegetarian diet to help with your weight loss. If this would be too hard for you, you could try having meat as a reward at the weekends and maintain a more vegetarian diet throughout the week.

If you feel tempted to have a treat every now and again, just make sure that you do it sensibly. Have a little bit of your favorite food rather than a regular portion. For example, instead of having a huge steak, you could use a bit of meat to flavor the food.

Sweets and sweet food should be eaten with more caution as these are not just for flavor and remember you are trying to get rid of your cravings! If your favorite is chocolate for example, make sure you only have a little and not the whole bar.

By making these changes you will be able to have a healthy and nutritious diet without starving yourself and ensuring you maintain your weight loss.