When it comes to losing weight, most of us are serious and strive to do our best. With all the diets, pills and weight loss equipments out there to help us succeed, why is it that sometimes we are not able to lose weight and keep it off?

We know the equation. The calories you eat are the calories you need to burn to maintain weight. To lose weight, eat fewer calories. Sounds too simple? Initially on any diet you will find positive changes, that's because your weight ‘loss' comprises of water, lean tissue and fat. It also slows your metabolism. If you want to continue losing weight you need to consume fewer and fewer calories. This can lead to feelings of hunger, cravings and irritability.

Here are some tips which are not part of any hard and fast diet, but can be incorporated into your routine until they become habits which can help you lose weight AND keep it off!

• Mindful eating- Pay attention while you eat, do not be distracted by watching TV, work or anything else. Eating involves all the senses and should be a pleasurable experience. The feeling of fullness takes 20 minutes to reach your brain and being distracted can cause you to consume more calories than needed.

• Emotional eating- Many times we turn to food for comfort to help us cope with stress, boredom or even to reward ourselves. Instead of piling on the calories,find healthier ways to cope. Listen to calming or even energizing music which gets your mood upbeat. Short walks, exercise, reading a book, taking a nap, talking to a friend, playing with your pet, having a warm bath can all help to make you feel better and get your mind off food.

• Fill up on fiber- Very often we hear people on diet say things like ‘I am not allowed to eat this' or ‘I cannot eat that, or I'll gain weight'. Dieting has been severely misunderstood. A diet which involves healthy food choices means eating fewer calories but NOT eating less food. When you consume more fiber it gives you a feeling of fullness making you less hungry and reduces cravings for anything unhealthy.Fiber rich fruits and vegetables (including green leafy vegetables)also have high water content. This makes you feel full and you won't overdo the calories. In addition to keeping you full they are powerhouses of essential vitamins and minerals. Whole grains and pulses are also part of a healthy diet. Adding bran to your chapathis and porridge is also a good way to increase fiber in your diet.

• Eat early- As much as possible both breakfast and dinner should be eaten early. Having a heavy dinner and going to sleep immediately is a habit that can sabotage all your efforts to keep the weight off. Eating an early breakfast keeps your metabolism active and keeps you feeling full so that you do not crave unhealthy foods during the day.

• Plan- Healthy eating involves a bit of planning and effort. Carry a fruit or sprouts to work so that you don't have to rely on unhealthy snacks from outside. As much as possible eat home cooked food, so you can control the portion sizes and cut down on salt, sugar, unhealthy fat and additives.

• Shop on a full stomach- Shopping while you are hungry is a complete no! You will tend to pick up foods or snacks with unhealthy calories. Make a list and stick to it. Again, good planning is important.