Losing the last five kilograms

If you've been on a diet, but you can't seem to lose those last five kilograms - as soon as they come off, they stack on again - I'm here to tell you it's not your fault.

When you eat more kilojoules than you need, your fat cells increase in number, size or both.  But here's the thing: when you go on a diet, the size of those fat cells may decrease but their number might not. In other words, those greedy little cells are just waiting to blow up again.

What's more, you may be battling against enzymes that want to store fat. In fact, your body may be producing more lipoprotein lipase that promotes fat storage than someone who is not overweight.

That's why people with extra fat cells tend to regain lost weight rapidly.  Not fair is it?

So what can you do?

* Watch portion size. Using a smaller plate is an easy way to fool your brain and stomach.

* Choose high nutrient, low kilojoule foods such as fruits and vegetables, legumes and wholegrains. Make sure your protein is lean too - cut off fat on meat and eat plenty of wild caught fish or non-GM tofu.

* Watch those alcohol kilojoules and just say no to the cheese plate or dessert.

* Most importantly, exercise! Even if it's just a 30 minute walk. Here's the good news: physically active people have less body fat than sedentary people do. Even without weight loss, exercise will help body fat decrease and lean mass increase. That means you'll increase your chance of slimming down and staying that way.

* See a food coach who can help you on your weight loss journey.