Choose minimum 5 portions of carbs.

Forget about diets who eliminate carbs like;bread, pasta or rice, they are or most important energy suppliers, your body can't work without!the best carbs you can choose are the:wholemeal variant, they have more fibers,give you a longer saturated feeling and have more nutrients as well.

Eat at least 300gr or 1 pound 50 ounses of vegetables everyday!

Belief it or not but most people around the world don't make this ammount. On average we only eat half of the necessary a day. So, not enough.

Appart from a few exeptions these nutrients have a low ammount of calories, and you can eat as much as you want from it with confidence, causse hey, everybody knows it's good for you.

It's best you choose for cooked or steamed vegies with your warm meal and your side salad. Do watch out with the dressing, they contain a lot of calories, so go for the light version, or don't use as much.

Eat 200 gr(4 ounces) of frech fruits.

Choose for an appel or an orange as a snack, or make a salade of exotic fruit (the perfect snack or dessert.)Do be carefull with the more calorie rich fruitkinds like bananas,mango and grapes, also best is to avoid dried fruit and nuts.

Eat 2 portions of calcium-rich products a day.

Good choices here are light yoghurt, skimmed cheese and skimmed milk. With a glass of milk with your breakfast and a non fat yoghurt as a snack you are right on schedule.

Take 2 to 3 portions of protein-rich products.

Proteins are the most important builders of/in our body. Everyday you should eat 0.8g per 1kg body weight, you can choose for peas, beans or several kinds of cereals. Or you can choose for products like; meat, fish, egs, cheese, the skimmed are off course the best.

Don't forget about the fats.

Use everyday 2 to 3 portions of fat, vegetable fats are the best choice as you would already know. A lot of people on a diet tend to eliminate fat out of there menu, well this is WRONG!

Your body needs fat for the intake of vitamins, and above all, without fat you have the risk that your intestinals stop working.

Eat as less candy as possible.

Now this is pretty logical i guess, so cookies, chips, chocolate are full of calories, and you'll better leave them aside during your diet, but you certainly don't have to erase them from your plan, if you do so, it would only lead to eat attacks.

Once in a while take the time to enjoy a small piece of your favorite sweets. Messure up front how much you want to eat of the candy's and stick to it!

Live with these basic rules and enjoy a healthy varied food.

If you eat the same every day, chances are big you'll get sick'n tired of your diet, search for new products, try less known fruits and vegetables, bring enough variation in your menu, and you'll notice dieting isn't as boring as you think.

Extra tip:

The size of your plate plays a huge roll with overweight.

Reseach has stated that with the increase of the abdominal volume, the size of the plates increase as well, some plates look like trays!

Take a plate out of your cabinet and messure it. A normal plate should messure about 32cm or 12.8 inch, if your china is obviously bigger than that, maybe you should look for some smaller ones.

The smaller the plate, the lesser urge there is to eat more.

Watch out with crach diets!!!

If you want to quickly lose a few pounds(or kilos)the temptation is big to start out with a crash diet.(this is a diet where you eat very few calories a day-less than 800-they loose weight very quick).

Examples are the maple syrup diet and the grape fruit diet, but there are many more.

Stars like kylie Minogue and Brooke Shields do stick with the grape fruit diet to loose some weight right before a festival, film or a vacation.Beyonce is a well known follower of the maple syrup diet, she used it to get in shape for the movie:Dreamgirls.

Loosing weight fast sounds tempting, but the fast weight loss doesn't count up against the disadvantages.

Why are crach diets dangerous?

• The ammount of calories you take daily are so low, that you'll probleby feel tired and out of shape.
• Because of the lack of nutrients, a crach diet can be dangerous on the long run.

• As soon as you start eating normal again, the pounds just fly back on in record time, and all of your efforts would have been for nothing.

The well known jojo effect, so keep it with a healthy balanced diet, loosing weight and body mass, could go a bit slower, but chances are great, you'll stay on your new healthy weight.

Good luck to all, and i hope this helps a bit.

extra tip: Combine these tips with enough movement and you will do great. Don't want to don't have the time to go to the gym? That's fine, here are some tips to move more in your daily life.

• Appartment: if you live in an appartment building, take the stares, to go down
• go on foot or take the bike to go to the bakery, instead of the car
• in the weekend, go dancing, instead of sitting in a couch at the cinema's
• warm outside? Take the kids and go for a swim, swimming is a great exercise to loose body weight
• hate cleaning? Play some catchy music, the one you can't resist to move with, then start cleaning, it's not only more fun, you'll burn more calories.

life is short, so why don't we take the time to make something unpleasant, into something fun. If you manage to do this, you will see results much sooner.