Is your diet making you fat?

Liquid diet?
Whether it's a glass of wine, a fruit smoothie or a cappuccino, failing to count the calories in what you are drinking can really affect the success of your diet. Stick to mineral water and herbal tea throughout the day, and allow yourself those liquid treats just once in a while.

Portion control
As research proves, when we see leftovers, we're more likely to go back for seconds. At dinner, serve yourself a medium sized portion and then keep any extra in a plastic box in the fridge for lunch the next day. You'll save money, and be less inclined to go back for more!

Beware of the not-so-saintly salads
Think you're being virtuous by having a salad for lunch? Most salad dressings are laden with fat, so order yours on the side. Don't be fooled by dressings that claim to be fat-free - these are usually packed with sugar and salt. A squeeze of lemon or a drizzle of olive oil and balsamic vinegar is low in calories and will add instant flavour to food.

Beware of brunches!
Brunching this Friday? Dieting in the week and bingeing at weekends can actually sabotage your diet. To avoid overindulging, stick to soups, lean proteins and salad. And only make one trip to the buffet!

Go for low gi foods
Most of us consider the amount, rather than type of food we are eating. Whilst downsizing portions will obviously make you lose weight, certain foods can make you feel hungrier in the long run. Choose slow-release low GI foods to keep hunger pangs at bay.

Eat your oats
Whilst oats are one of the healthiest breakfast options, beware of added ingredients. Many crunchy oat cereals are crammed with fat and sugar (which is what makes them so tasty!) For optimum nutrition, opt for porridge made with whole rolled oats, skimmed milk and water. If you are desperate for a sugar hit, add a teaspoon of honey, or a handful of berries.

Sushi sinners
While sushi is a healthy meal option, many types are high in fat and salt. California rolls are packed with fatty mayonnaise, so opt for low calorie salmon, prawn or tuna nigiri, (which is just steamed rice topped with raw fish) and add some wasabi!

Eat little and often
Saving up your calories for your evening meal could do serious damage to your waistline. Starving yourself all day will only make you pig out after work, so eat three sensible meals and two small snacks to achieve the best weight-loss results.

Just add water
Although you may think a glass of OJ contributes to your five a day, many supermarket brands contain more sugar than in a glass of cola! For optimum nutrition, opt for freshly squeezed juices over ready made supermarket varieties, and dilute with one third water for a refreshing, less calorific version.

Be realistic
Set attainable goals. Fad diets are just a quick-fix. For long term results, set realistic goals, like dropping a dress size in six weeks - that way you'll have something to work towards.