If the festive season has left you feeling determined to make a change to your dietary habits, you're not alone.
Millions across the UK will be cutting back on unhealthy food this January and while new year's resolutions often seem unachievable, stepping away from fad diets and making small changes can be more beneficial.
However, there is no escaping that some foods will need to be eaten in moderation and there will be times when an extra bit of motivation is needed to swap the bar of chocolate for a piece of fruit.
Here is a list of tips to give your willpower a boost when you're short of resistance and what might help you achieve your goals for this month.
1. Ask yourself how you'll feel after giving in
It's great when you take that first bite of something you weren't supposed to, but what happens 10 minutes later? Pause before you give into temptation and think about how you'll feel after all the hard work you've put in already before you choose your snack.
2. Take 20 minutes out and go for a walk
If there is food around the office and you feel yourself weakening in the presence of boxes of chocolates and cheese selections, take a break and go for a walk. It will give you some time to re-evaluate whilst getting away from the grazing. And you get in a bit of exercise too.
3. Try and arrange social events that don't revolve around food
If you are planning a get together, it doesn't have to centre around food. Take a look at our guide to what's on in west London and rally the gang to attend a fun event where you can catch up and enjoy what the city has to offer.
4. Plan your meals and always include snacks for when you're running low and need a boost
If you know you get cravings from time to time, plan your meals and snacks when shopping. Keep them in your bag for when you feel a little hungry and it will stop you from rushing out to buy something unhealthy from the shops.
5. Buddy up with someone who can give you a nudge if they see you weakening
Weight loss programmes are much more successful when people pair up. It means they can keep you in check when you have days you aren't feeling as motivated. Also, a bit of healthy competition never goes amiss.
6. Identify brain foods and keep them close for the afternoon lull at work
Blueberries, nuts, blackberries, pumpkin seeds, tomatoes, broccoli - they all come under "brainpower supplements" and although research into this is still at its early stages, there is enough evidence to show these foods are boosting your brain. Whether it's improving your memory or cognitive function, the list of foods will keep you ticking better than before.
7. Leave any loose change at home
If you've got it, you'll spend it and before you know it, that loose change turned into an empty wallet and remnants of a caramel latte and some crisps from the vending machine. Ditch the change and keep your own snacks at hand.
8. Stay hydrated
A lot of the time you're hungry, you're actually thirsty. Drink plenty of fluids throughout the day to avoid getting dehydrated and it's surprising how much this curbs your hunger.
9. Don't completely cut out things from your diet
The key to a successful weight loss plan is not drastic changes, but about making small changes. Setting achievable targets each month means you're not setting yourself up to fail. Rather than a target like "lose weight", break it down into smaller goals such as "lose four pounds", "only have one takeout hot chocolate this week" and "have two squares of dark chocolate instead of another chocolate bar".
You can mark your success regularly and monitor your progress more closely this way. It's also a good way of getting into the habit of moderation rather than depriving yourself of foods, which can lead to binges and is often unhealthy.
10. Make a list of reasons why getting fit is good for you and read it whenever you feel tempted to give in
Everyone has their own personal reasons for getting fit - why not write yours down and keep it with you to remind yourself of why you chose to make these changes?
11. Remember that cravings can be habitual and this can be changed
According to researchers at Health.com , if you routinely tell yourself that on a Friday, after a long week, you want a few cocktails and a burger, it will become a habitual craving for your mind to want that every Friday. If this is the case, it also means this can be reversed - switch your regular habits to healthier ones to turn those into routines.
12. Don't deal in absolutes - if you slip up, try again tomorrow rather than quitting altogether
Many people fail in the first month of trying to achieve healthy living because after one slip up, they feel a sense of failure and quit altogether. If you slip up, DON'T WORRY. It's one day and there's always tomorrow to jump back on the bandwagon.
13. Use the "ride the hour technique"
If you find yourself reaching out for something that isn't healthy, stop and tell yourself that you'll come back to it on the hour. It's a tip that some healthy eaters swear by. By the time it's reached 1pm, you'll remember what you want to achieve and more than likely eat something good for you.
14: Have an aim for when you want to look better
Create an event or set a date in mind for when you want to achieve a milestone. Whether it's a friend's wedding, your birthday party or a long awaited get together, put it in your diary as the date you want to fit into THAT dress or reach THAT goal of being able to run 10k. It will give you more focus.
15: To fight evening cravings, brush your teeth
If you get the night munchies, a good tip to remember is to brush your teeth, which often puts you off snacking once you've got a taste of minty freshness.
16. Associate rewards with something other than food
You've got a promotion or you're celebrating an anniversary - it's still OK to celebrate with dinner, but be careful not to associate every reward with food. There are plenty of other rewards within reach that don't involve eating, such as treating yourself to a weekend away or buying that new gadget or dress you wanted to.
17. Never food shop when you're hungry
According to a study by American scholars , food shopping when you're hungry changes your buying behaviour. Shoppers become more impulsive and are more likely to give in to what they feel like eating, rather than sticking to their list. Instead, shop after a meal.
18. Switch up what you eat regularly so you don't get bored of healthy eating
The key to wanting a healthy lifestyle is not to associate healthy food with things that don't taste good. Stock up on recipe books or try our healthy new year recipes which will have something for your taste buds - and switch it up regularly so you don't find it monotonous.
19. Use an app on a smart phone to track what you have eaten
Mobile phone apps such as My Fitness Pal are great for tracking your food and exercise. When you see what you're eating in a list, it's much easier to remind yourself to stay on track.
20. Don't try and tackle lots of resolutions at once
Remember that there is only a certain amount of willpower everyone posssesses. Making a change as difficult as eating healthily is hard enough, without trying to achieve something else at the same time. Pick a goal and stick to it until you're ready to make other changes.