No Diet diet PLAN

Here are the DOs

Do eat 3 moderate-sized meals a day, breakfast, lunch and dinner.

Watch the amount of you drink
Do limit your alcohol consumption to 3 units of alcohol per day.
Do look at the nutritional labels on food. Only buy products that contain 4 grams or less of fat per 100 grams (4% fat).
Do increase your activity levels. Use the stairs more, walk further and more often. Try the walking programme and the fat burner workout.
Do cut out all visible fat from your diet. That includes butter, margarine, oils and mayonnaise.
Do eat a desert if you want to. Just select a low-fat (max. 4% fat) pudding.

Vegetables help to bulk up your main meal
Do eat enough at mealtimes to fill you up. Vegetables are great fillers with your main meal.
Do eat 3 pieces of fruit per day.
Do drink 300ml (1/2 pint) of semi- skimmed milk each day, this can be in your hot drinks and on your cereal.
Do drink as much water as possible. Diet drinks are also unrestricted.
Do continue to dine out, but avoid anything fried, coated in breadcrumbs or batter or cooked in pastry.

Eating out at a restaurant - beware of the pitfalls! Choose a jacket potato or boiled potato in preference to chips. Ask for your food to be cooked without fat and have fat-free dressings.
Do choose soup as a starter as it is a good filler. Avoid creamy soups and forget the bread roll.
Do weigh yourself and measure your waist every week at the same time of day, under the same conditions. Wear the same and use the same scales. Keep a record of your progress.
Do balance the effects of a sumptuous meal out by taking extra exercise the next day.
Do cook and serve all food without adding fat.



And the DON'Ts

Don't nibble between meals.

Avoid the sweet counter to keep your waistline trim
Don't buy any chocolate or sweets.
Don't save up your daily alcohol allowance and drink it in one go.
Don't skip meals.
Don't eat just one massive meal a day.
Don't eat biscuits, cakes, pastries - in fact anything with more than 4% fat content, except oily fish.
The weight loss will not be as fast as following a set diet.