If you’re looking to lose some weight, and keep it off, it’s time to ditch dieting for good.

New research out of Bond University shows the best way to lose those pesky kilos isn’t through a restrictive diet and exercise regime.

The solution to sustainable weight loss is implementing long-term lifestyle changes.

Dietician and lead researcher at Bond University Dr Gina Cleo tells Chris Smith there are 10 easy rules to follow if you want to shed the extra weight.

1. Keep to your meal routine: Maintain consistent meal times whether you’re eating twice a day or five times a day.
2. Go reduced fat: Enjoy small amounts of healthy fats from nuts, avocado and oily fish, instead of fast food and high-fat meals.
3. Walk off the weight: Try to walk 10,000 steps a day. Take the stairs, walk up escalators and get off one bus stop earlier.
4. Healthy snacks: If you do snack, go for healthy options like fresh fruit or a small handful of nuts.
5. Learn the labels: Checking food labels helps you pick healthier options that are lower in calories, fat and sugar and high in fibre.
6. Portion caution: Don’t overload your plate unless it’s with vegetables and think twice before going back for seconds.
7. On your feet: Whether you’re at work or at home, try to stand for ten minutes every hour.
8. Think drinks: Alcohol, juice, fizzy drinks and energy drinks can be high in sugar and calories, so stick with no more than one small glass a day.
9. Focus on food: Over-eating is all too easy while on the go or in front of the TV. Eating slowly is a surprisingly effective way to eat less.
10. Don’t forget your five a day: Having fruit or veggies at every meal makes it easier to get your five-a-day.

Click PLAY below to hear the full interview