Forget about diets that temporarily drop the pounds, which you quickly eat off again afterwards. If you want to be permanently slimmer, you should stick to simple rules in your diet, and do so every day if possible.

The 15 golden rules for a good figure

1. keep a diary. Write down what you eat every day. You often eat more than it seems. Simply keeping a diary of your calorie intake often has an eye-opening effect.

2. drink plenty of water. Water has no calories and stimulates the metabolism.

3. more green vegetables. Rich in nutrients, metabolism-stimulating and low in calories.

4. use fat-free stock. The flavour of the broth comes mainly from the spices used, fat-free variants taste just as good and are much healthier.

5. wholemeal instead of white flour. White flour products are empty carbohydrates that quickly put on fat and do not last long in the stomach.

6. everything made to measure. In order to keep a proper diary, it is useful to be able to specify exact quantities. This also prevents you from accidentally eating or drinking more than you intended.

7. use low-fat milk. Many calories can be saved by replacing whole milk with low-fat milk.

8. eat slowly. Eat with pleasure and you'll fill up faster. If you gorge yourself, you tend to overeat.

9. use smaller plates. The larger the plate, the more is inevitably heaped onto it. It has been proven that smaller plates with smaller portions are just as satisfying.

10. exercise. Exercise burns calories and stimulates the metabolism.

11. eat more seafood. Seafood has less fat and is healthier than meat.

12 Only use meat for flavouring. Meat should not be the main component of the meal, but should only add flavour to the dish.

13. more fibre. Fibre supports digestion.

14. eat vegetarian more often. Meatless meals have fewer calories.

15. snack healthily. Don't reach for greasy snacks in between meals, but eat fruit, yoghurt or similar healthy foods.