1. Set realistic goals for the new year - review and reset your goals. Keep them realistic and achievable.

2. Don't be tempted by crash diets - as soon as you go off a crash diet you will regain the weight as rapidly as you lost it, and perhaps even a few additional pounds!

3. Cut down on alcohol - the guidelines recommend that women should not exceed 2-3 units daily (equivalent to a 175ml glass of wine) and men not more than 3-4 units daily (equivalent to a pint and a half of beer).

4. Cook healthy meals at home - wintery weekends are a great time to get into the kitchen and cook up some healthy stews or soups packed with vegetables.

5. Get physical - try incidental exercises such as walking or cycling to work, run to the shops or simply get stuck into some vigorous housework!

6. Have regular meals and snacks - eating three meals a day and one to two snacks helps to maintain your energy levels and prevent you becoming hungry and making poor food choices.

7. Enjoy a variety of foods - eat a variety of different foods from the 4 main food groups - fruit and vegetables, starchy foods (bread, cereal, potatoes, rice and pasta), dairy foods and non dairy sources of protein (meat, fish, eggs and beans).

8. Aim for at least five a day - fruit and vegetables are an excellent source of essential vitamins and minerals. Aim for at least five servings per day. This can be fresh, tinned or frozen fruit and veg.

9. Avoid 'empty calories' - many snack foods and junk foods such as biscuits, cakes, sweets, crisps and sugary drinks are high in calories with little nutritional value. Try snacking on fruit, yoghurt, carrot sticks with low fat dip or a few unsalted nuts.

10. Stay hydrated - fluid is important in preventing fatigue and can help to reduce non-hungry eating. Drink six to eight cups or glasses a day, roughly 1.2 litres - not including alcohol. Keep a glass or bottle next to you at work to sip throughout the day.