The plateu phase

If you have been trying to lose weight through eating more healthily and being more active for the last eight weeks, you may by now have reached a lull in your progress. Weight loss may have plateaued and with it your motivation may have dipped or disappeared altogether.

But now is not the time to throw in the towel. Focus on the positive changes you have made and the weight loss you have already achieved. Remember, that losing weight is not just about improving your appearance; there are real benefits to your health as well.

Losing weight helps to bring down your blood cholesterol levels, improves blood pressure and takes a lot of strain off your joints, helping to prevent pain and inflammation.

Try not to see eating healthily as a short-term change; these changes are for life. If you give up and revert to your old eating habits, you will quickly gain all the weight you have lost and may even gain more. Of course, this does not mean you cannot indulge in the occasional treat. Just keep an eye on how frequently you treat yourself and how much you eat. Don't let occasional turn into daily!

If you find you are struggling to keep going at this stage, follow these tips to help keep you motivated:

• Don't give up just because you gave in

One slice of chocolate fudge cake isn't the end of the world. Treating yourself once in a while after you have been so good can help spur you on. Giving in occasionally doesn't take you back to square one but try to reward yourself in others ways, such as treating yourself to a manicure, or buying a new top. No food is off limits, it's frequency that matters.

• Don't set unrealistic goals

Aim for a safe sensible weight loss of about 2 pounds (1 kg) per week. If you have a lot of weight to lose, you might be able to double this but be aware that as you get slimmer, weight loss might slow down and you may have to increase your activity level. Set yourself small attainable target weights rather than one far off weight. Keep reminding yourself how well you have done rather than thinking how much more you still have to lose.

• Don't weigh yourself too often

Try to limit your weigh-ins to once a week, first thing in the morning after you have been to the loo and wearing the same clothes. This will give you a more accurate record of how much you are losing. Weight fluctuates throughout the day and could dishearten you if you don't see the loss you thought you had achieved. Going by clothes size is also useful, especially for those who are working out and will have gained a bit of muscle.

Low fat recipes

If you have run out of ideas low fat meals and can't face another salad, click here for some delicious recipes. They are all less than 10g of fat per portion and contain plenty of healthy ingredients to help keep you feeling healthy and well.