How to Lose Weight Safely

- Find snacks that you love that are healthy, such as fresh fruit, raw vegetables, low-fat yogurt or cottage cheese, and be sure to stock them in your pantry.

- Limit yourself to two snacks each day. If you crave more than two snacks, chomp on a piece of gum for a few hours.

- Don't shop when you are hungry. Have a healthy snack and a glass of water before heading to the grocery store.

- Add good fats to your diet. Monounsaturated fats have been clinically proven to help you burn fat, especially in your midsection. So, add foods like avocadoes, kalamata olives, walnuts, and flaxseed to your diet.

- Increase your daily fibre intake. Pick whole meal bread, and whole grains (bulgar wheat, quinoa).

- Try a daily walk. It is a great exercise for weight loss. You can go at your own pace. If you walk with a friend it is mentally uplifting to chat and support each other.

-Add strength training to your exercise plan to build lean muscle. While aerobic exercise (like walking) helps burn calories, anaerobic (or strength-building) exercise can help boost your metabolism.

- Add one or two extra vegetables to your evening meal that you would usually not eat. Try new recipes with unfamiliar ingredients to keep your eating plan interesting and fun.

- Use non stick cookware or barbeque to limit oils and fats.

- Go crazy with herbs and strong flavors to make your meals very tasty and satisfying - potentially you'll eat less.

- Use a smaller plate.

- Clear up left overs before sitting down to avoid second helpings

- Drink lots of water 2 litres/day (approx. 64 oz). Drink a glass of water about 20 mins before dinner to help you feel full.

- Put your knife and fork down instead of loading it up while you chew. Eating more slowly allows your body to be in time with your brain so that by the time you "feel" full you haven't already over eaten.

- Measure your loss by how your clothes feel on you and only weigh yourself once every couple of weeks. Take your measurements once a month to judge your weight loss in inches as well as pounds.

- Find a friend who wants to feel better too and use each other for support.

- Listen to slow music while you eat. It's been proven to help you eat slower, which helps you lose weight.

- Avoid processed foods. Anything that comes in a package is usually full of fats, sugars and salts. Know what you're eating in advance.