Sweet tooth? Swap the lollies for sugarless chewing gum. 10 Jelly Beans has 100 Calories. Give them up or go up a dress size each year.
Low fat foods can still be high in sugar, Sugary kids breakfast cereals are low fat but a small bowl full (30 grams) has almost 4 teaspoons sugar!
A burger will contain between 3 and 5 teaspoons of fat and 400-500 Calories. I hope you like a clean house because you will need to spend between 1.5 to 2 hours vacuuming to burn off these Calories.
Be careful with alcohol - it dilutes your willpower. Make your first drink non-alcoholic and kilojoule free (water or a diet drink) this is the one you usually drink the fastest.
Try a big bowl of vegetable soup or plate of salad before a party to help you avoid the snacks. A small packet of potato crisps plus some crackers and dip could set you back 500 Calories. That 1 hour and 50 minutes of scrubbing and sweeping floors after the party.
If you replace 1 slice regular cheddar cheese (that's 30 grams or a 3cm cube) a day with a 25% fat reduced cheese you will save the equivalent Calories of 4 kilogram in body weight a year.
Trade milk for chocolate without guilt. Swap your regular milk for skim milk and you save enough Calories to have Mars Lite funsize chocolate bar every day. (Based on 500mls of milk per day).
Did you know that your average milkshake has a calorie value that takes 7.5 kilometers to walk off?
Do you enjoy a coffee? Then give yourself a break. Switching a daily cappuccino from full fat to skinny saves you 2 kilos in weight a year (3 kilos if you usually upsize to a large).
Swapping a daily can of softdrink to diet softdrink will save you enough Calories in one year equivalent to about 8 kilograms of body weight.
Learn to drop the biscuits with your cuppa! For every 2 chocolate biscuits you will have to run 4 kilometres if you don't want to gain weight.
Switch from premium ice cream to low fat to save 70 Calories per 2 scoops. If you have 2 scoops per day that's 3.6 kilogram in weight saved a year.
Stir fry your vegetables using oil spray only. This has about 100 Calories and virtually no fat, compared to a plate of roasted vegetables and gravy at over 400 Cal and 4 teaspoons of fat.
A healthy sandwich daily instead of a burger will save you about 7 kilograms of body weight in a year.
Always keep fruit in your bag. If you feel hungry then there is no need to go to grab a cake. One slice carrot cake equals has the same Calories as about 5 apples.
10 jelly beans a day equal a weight gain of 100 grams a week. That is about 5 kilograms in body weight over a year.
Get a good night's sleep - research shows those who sleep less than 5hours a night are 70% more likely to be obese.
To burn up the Calories from a daily can of softdrink you would have to walk 21 kilometres a week or 1092 km per year (roughly the same as walking from Sydney to Melbourne).
Avoid cocktails - they are deadly for weight gain with some up to 500 Calories per drink. That's a 2 and a half hour walk to burn off each cocktail.
Would you like fries with that? A medium serve of fries contains 320 Calories and 4 teaspoons of fat. That will take 1 and half hours to walk off or you could run for 35 minutes!