Crash diet this, fad diet that. The best way to look after your body and mind is a well balanced diet, with plenty of fresh fruit and vegetables, and a little of what you fancy from time to time. But if you’ve been doing everything right and you’re still feeling that waistline expanding, it might be down to the bad food habits you didn’t even know you had. Here are seven simple things to watch out for that could make all the difference…

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Water it down

Very often, what we perceive as hunger is actually our bodies telling us we’re thirsty. Get into the habit of carrying around a 500ml bottle of water in your handbag and one on your work desk. Refill regularly, and you’ll find this a much easier way to get your recommended eight glasses per day. Never starve yourself, but if you know you’re eating more than you should, opt for a pint of water when you feel hunger pangs. If you’re still hunger after that time is up, reach for a healthy snack.

Cooking for two

If you’re part of a couple, take a closer look at the portion sizes you’re serving. If they look exactly the same, but you and your partner do not, this may be one of your problems. Bear in mind that the recommended daily calorie intake for men is 2,500, while for women it is 2,000. Consider your size and his, and adjust your portion sizes accordingly!

Don’t Wolf It

It’s an offshoot of our busy lives that we often don’t get the time to sit and enjoy our food, and savour it like we should. Try your best not to speed eat though, and avoid dashboard dining at all costs. Lobbing your dinner in as quickly as possible is not only bad for your digestion, but you’re highly likely to eat far more than you actually want. It takes the body up to twenty minutes to send your brain the signal that says ‘enough, I’m full’, so try hard to take more time with your meals.

Step away from the fridge

Oscar Wilde once said ‘I can resist everything except temptation’, and it’s a line most of us can probably identify with. If you’re one of those people who opens the fridge or cupboard for a look every time you’re in the kitchen, chances are you wind up eating something you had no intention of opting for. You know what’s in there – keep the door shut until it’s meal times or planned snack times and you might be surprised at how many calories you save yourself.

Two day takeaway

There’s so much guilt attached to a takeaway meal that many of us make it a once a week blowout and cram as much in as we can, before resolving to be extra ‘good’ the next day. In reality, that takeaway Indian or Chinese is probably big enough for two meals, and pizza is delicious the next day too. Have half, and enjoy the treat the next day too, you get the pleasurable taste twice over, and your saving your body from that total binge.

Drop the salt

Your recommended daily salt intake is only 6mg, but the vast majority of us are taking in so much more. If you rely on processed foods because they take less time to prepare, it’s likely that you’re getting many times that. Too much salt in your diet leads to water retention, which can make you look puffy and bloated, and it’s also very bad for your health. Avoid processed foods where possible, and take the salt off the kitchen table. Use herbs and spices to season your food instead, which is a much tastier option anyway.

Don’t skip meals

Ironically, skipping out on meals means you’re actually more likely to put on weight than to drop it. Your body gets hungry, and eventually it’s going to demand food. You’re not doing yourself any favours by holding out, then pigging out. Regular meals and healthy snacks all day long is the way to go. And don't skip breakfast, get that metabolism of yours kickstarted with a healthy option first thing every morning and you’ll be less likely to crave the bad stuff by 11am.