Having a healthy routine that you can stick to is the best way to control weight

Strict diets and relentless training sessions are not usually linked to successful long-term weight control. The daily habits we exhibit when it comes to our health and fitness tend to differentiate those who keep their weight stable and those who do not. It takes at least three months for a new habit to be cemented. However, more often than not we give up after a few days or weeks of trying something new, deeming it a failure and searching for another new gimmick or weight-loss package.

Here are the top five health and fitness habits proven to support long-term weight control. Over the next 12 weeks, see how many you are able to adopt so they become your lifestyle norm.

Eat breakfast

Eating breakfast means you are less likely to snack on poor-quality food during the day. It also boosts your metabolic rate for the remainder of the day. And with a variety of breakfast-on-the-go choices available now, there really is no excuse for skipping this important meal.

Weigh yourself regularly

Knowing whether your weight is creeping up is often all you need to put a stop to it. Aim for a weekly visit to the scales. If that is too daunting try tracking your body measurements regularly.

Always have a snack with you

The power of planning - carrying a small, nutritious snack - means that you are less likely to visit the vending machine and blow 1000 kilojoules on unhealthy processed foods such as potato chips, chocolates and confectionery.

Cut the fat

Of all the dietary research available, cutting back on excessive fat is one of the most important things you can do on a daily basis. We are not talking about good fats, but saturated fats found in foods such as biscuits, cakes, pastries, fries, burgers and fast food. Limit high-fat treats to once a week and you'll be on the right track.

Eat more vegetables

Eating brightly coloured vegetables is linked to a reduced risk of developing some types of cancer. In spite of that, it is still an area many of us need to work on. Remember, you need two to three cups every single day, no excuses.

Handy food tip

The natural digestive process sees food and drink consumed, then progressively digested over three to four hours, which links to our hunger and satiety signals. However, many of us eat all the time; sipping coffee or grabbing a biscuit can equate to more feeding occasions than we are meant to have. Monitor the number of occasions that you ingest food or drink each day and try to reduce this to just four to five times, with two to three hours in between each occasion. This helps you to really feel your hunger signals and promotes fat-burning.