Tips for healthy eating success

Make a list of all the meals that you enjoy; maybe enlist the children to help and see if you can get to 20, and then plan to have these spread over the month ahead. There are 10 delicious varieties of Special K to help you stay on track.

Whether you are giving up sugar in tea, changing to a low fat spread, starting to eat breakfast or cutting out a late night snack, it can take up to 21 days before any change starts to feel normal. The trick is not to take on too much at once, but to set yourself 3 goals to do for 3 weeks. Then review your achievements, adjust your goals, or tick them off and set 3 more.

Some people need to see results quickly in order to remain on track and indeed most people will want to see measurable benefits as a reward for any "sacrifices" they are making. The key here is to redefine those measures of how you feel as well as look. This is where your mood, food and activity diaries are key.

By sticking to a new regime many can feel more confident and in control which in itself is rewarding and the start of the "new you". A sense of routine can also help to manage stress levels and break out of a vicious virtuous-guilt cycle when it comes to your relationship with food and activity.

It is important that you don't weight or measure yourself every day as big changes are unlikely to occur in these short spaces of time and this can derail many. Instead, opt for a max of every week to 10 days.

Once you have identified any habits in the types of food you are eating and the cause of that behaviour, pick your battles and decide how you are going to change. You may want to tackle a big issue first, like eating too late or snacking throughout the day; or you may decide to change a smaller task in order to build up your confidence. There is no right or wrong - start with what you feel suits you best. We've provided some ideas below to get you started.

Support can come from many places. Talk to your family, close friends or colleagues about your plans and your goals. Their support will be invaluable, especially when you are having an off day.

For example, find a walking buddy, drag a friend (or even your partner) along to an exercise class, or take time out of your busy life to get outdoors and get active. And for support on the personal plan from others who are involved with you. There are thousands of people using the Special K Personal Plans that you can be buddies with.

If your children or partner are fussy eaters, involve them in the recipe choices, shopping and cooking. They will be more likely to try a new dish that they have picked and cooked than one just presented to them. To make them even more excited, try growing your own herbs and veggies or invite your partner or friends to take part in the Special K kick-start plan with you and do it together!

Read more about the 2 week kick-start plan to make sure it's suitable for you.

If you spot a buy one get one free deal on healthy foods such as fruit or vegetables, then make use of the good value (without overindulging) by either going half with a friend or popping it in the fridge to use when you need it. Remember to buy only what you need and don't be tempted by offers on unhealthy cupboard fillers like biscuits and crisps.

Remember to take 5 minutes in the morning to look great all day. You may not manage it every day, but try to plan in at least a couple of 'I look great' days into each week - it will do wonders for your self esteem. That means taking 5 mins to dry your hair, put on your make up and choosing a top that's been ironed! Don't save feeling special for special occasions - those events are few and far between, and you deserve to look great every day.

Give yourself a few hours off in a week to make sure you take the time to do an exercise class, ride a bike or go out for a walk. These activities are just as important as the long list of pressing jobs that need to be done. By looking after yourself, you will feel better and be a better friend, mum, housewife or partner as a result.

Ask your partner, friend or family to babysit whilst you take a few hours off to relax, go to an exercise class, or do something nice for yourself. You'll feel great, which will do everyone good.

Tackling your eating habits and switching over to a healthier diet and lifestyle will not only benefit your health but also that of your children, helping to set them up in good habits for the rest of their lives. Research shows that eating breakfast contributes to cognitive performance and improves concentration.* Eating a breakfast cereal like Special K every morning is a great habit to make, research shows that those who eat low fat breakfast cereals like Special K every day tend to be slimmer then those who don't.

*The European Cereal Breakfast Association.

Find activities that you enjoy and try to do a range of different ones, including both aerobic and muscle toning to maintain or improve your fitness, mobility and strength. As the body starts to age, the importance of regular activity to keep joints and muscles supple becomes clearer than ever. But keep your goals realistic - if you are not used to regular activity, you are not going to be able to run a marathon overnight.

Don't fall into the trap of buying the things that your children or partner enjoys and then eating it yourself. Likewise, don't fall into the trap of buying too much food that you then end up throwing out. Change your shopping habits to suit your new, healthier lifestyle.

Many of us are programmed from an early age that it is polite to clear your plate. The problem is that often the amount of food on our plates is controlled by someone else. A simple trick is to put down your knife and fork between mouthfuls so you take your time eating and can mindfully enjoy your meals. This also gives your stomach time to digest your food so you will be more aware of when you are full. Another trick, if you are preparing your own food, is to use a smaller plate to help adjust portion sizes.

We all have bad days when everything goes wrong and we 'blow' the new healthier lifestyle - we are all human. It's important to realise when this is going to happen, and how you react when it does.

Think about how you usually react if you have a bad day. Do you get angry with yourself, throw in the towel, and give up on your new healthier way of eating? Do you pick yourself up, dust yourself off and start again, with the attitude that it's only one bad day? Having a bad day isn't the end of the world, enjoy the day, but be resolute that you'll get back to the plan tomorrow.