Quick ways to whittle down your weight

Cutting out just one biscuit a day can stop middle-aged spread, say scientists.

So what does it take to whittle down your weight?

Here, we put together our top tips

• Instead of having a large coffee with whole milk, ask for skimmed milk instead.

• Reduce the size of a steak, say from from 41/2 ounces to 3 ounces.

• Eat two poached eggs instead of two fried eggs.

• Replace eight sticks of ordinary chewing gum with sugar-free chewing gum.

• Have a single scoop of ice cream instead of a double.

• Drink sparkling water with lunch, rather than a fizzy drink or a glass of wine.

• Snack on a banana instead of a chocolate bar.

• Don't eat the skin on a chicken breast

• Eat boiled rice with a stir fry rather than fried rice.

• Spread jam on toast in the morning rather than butter.

• Use one tablespoon of low-fat mayonnaise in a sandwich, rather than oneanda-half spoons of full-fat mayo.

• Replace a regular can of cola with a diet cola.

• Instead of eating garlic bread with butter, spread baked garlic cloves on to toast.

• Garnish fish with a squeeze of lemon rather than tartare sauce.

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