11 simple weight-loss tips

You probably already know that most quick weight-loss plans are not really sustainable. You're better off finding everyday things you can do and forget the diets. Follow these proven actions and watch those numbers on your scale go down.

Indulge by having a spoonful of ice cream with a bowl of fruit, a couple tortilla chips with lots of salsa, a little cheese with a pile of salad.

Throughout the day, focus on water instead of sugary soft drinks.

Write down every morsel that passes your lips. People who maintain food diaries eat 15 percent less than those who don't.

Aim for an extra 1,000 steps a day. Add 2,000 steps to stop gaining weight. More steps, you'll lose weight.

Burn 300 calories a day with five kilometres (three miles) of brisk walking — about 45 minutes — and you'll lose 14 kilograms (30 pounds) a year without dieting!

The colour blue is an appetite suppressant. Serve dinner on blue plates on a blue tablecloth. Red, yellow and orange encourage eating.

When you've lost weight, throw out clothes that don't fit. It's a strong incentive to maintain your new figure.

Eating in front of a mirror can reduce the amount you eat by a third. Looking at yourself reminds you of your weight loss goals.

The less you see, the less you'll eat. Serve your main course on salad plates and use small cups for liquids.

Put your fork down between every bite and take a sip of water. If you eat slowly enough, your brain will catch up with your stomach and tell you you're full.

Repeat positive thoughts to yourself all day. "I can lose weight." "I will take my walk today." "I can resist dessert." Soon, they will become a self-fulfilling prophecy.