Step 14: SOME FATS ARE GOOD 有些脂肪对身体是有益的
Fats are essential to a balanced diet – use those that are found naturally in unprocessed food, such as olive oil, sunflower oil, oily fish, nuts and seeds.

Go easy on the fats found in red meat, cream, butter and cheese.

Avoid hydrogenated oil – it contains trans fatty acids, which have no known nutritional benefit.

Some major food retailers have already started to keep this off their shelves.

And be careful when you're buying ‘low fat' foods, they may be high in sugar or salt instead. Read the labels

Remember, it's all about having a balanced diet.

Step 15: AVOID REFINED SUGAR 不要吃精制的糖
It's not just the sugar you might put in tea and coffee, it's all the sugars hidden in processed foods and readymade meals.

Two reasons for cutting down on sugar – one is, it sharply affects blood sugar levels, so you get a feel-good surge followed by a slump in energy that makes your body crave more sugar.

The other is that the body converts sugar to glucose, and, if you're not doing physical work to use that glucose, the body stores it as fat.

Step 16: CUT DOWN ON ALCOHOL 少喝酒
Don't worry – you don't have to cut out alcohol altogether BUT remember this:

Alcohol is high in calories, which convert quickly to glucose and can be stored as fat.

To slow down this process, have something to eat when you have a drink, and try and restrict your drinking to a couple of glasses, two or three times per week.

Step 17: TRY SOMETHING NEW EACH WEEK 每天吃些新食物
Don't get bored.

Eating needs to be interesting when you're developing new, healthier habits, so experiment with new foods. Look out for things you haven't cooked before, and try them.

If you can't find what you need in a cookery book, there are recipes for everything on the internet and how about trying some of the recipes on the VideoJug website.

Step 18: BREAKING YOUR DIET IS NORMAL! 中断节食是正常的
Don't try to be perfect. Everybody needs a break from a restrictive diet sometimes.

Whether you're going out for a special meal, or just in need of a break, enjoy it and don't feel guilty because you've already made the commitment to healthier living.

Step 19: SMALL IS BEAUTIFUL. 小改变也会让你美丽
Losing weight is about eating fewer calories than you burn off in your everyday life and to lose a pound a week, you need to create a calorie deficit of 500 calories a day.

So make small changes – for example, eat some fruit instead of a chocolate bar, or choose the low-fat alternative to your normal food, and take two brisk 15 minute walks a day.

The rate at which you lose weight will vary.

Most medical experts agree that it's healthy and sustainable to lose one or two pounds a week and as long as the overall trend is downwards . . . . you're doing well.

Step 20: REWARD YOURSELF 给自己一些奖励
Keep yourself motivated by rewarding yourself each time you lose, say, five pounds.

Choose something that has nothing to do with food –– something that makes you feel good, to remind you how proud you are at what you have achieved.

Good luck! And we wish you every success as you try Dieting the Videojug way .