Enhance your weight-loss efforts by following these diet tips from dietician Leslie Bonci, the co-author of Run Your Butt Off!

Losing 2kg

Eat often. Eat small amounts every few hours. It can help your body burn kilojoules instead of holding on to them.

Pick protein. Protein keeps you feeling full longer, burns kilojoules and helps your muscles recover. Include it at every meal.

Beat bloat. Avoid excess salt, limit food like broccoli and beans and add lemon to your water (it acts as a natural diuretic).

READ MORE: These Are Officially The 15 Best fat-Burning Foods

Losing 5kg

Scale back. Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you’ll think you’re eating more than you actually are.

Slow down. Sip water and set your fork down after every few bites. There’s lag time between your stomach feeling full and your brain getting the message.

Slurp your starters. Opt for a broth-based soup as your appetiser. It can curb cravings and also help prevent overeating during your meal.

READ MORE: This Is How Long It Takes Most People To Lose 4 Kilos

Losing 10kg

Take note. A study found that those who kept daily food logs lost twice as much as those who didn’t. Many people underestimate how much they eat – seeing it all in black-and white can be a reality check.

Find balance. Experts say that people with a lot of kilos to lose get overwhelmed by counting kilojoules and give up. Keep it simple by divvying your plate into thirds: one-third protein, one-third veg and one-third whole-grains.

Swap smart. Restricting food can increase your cravings and lead to off-the-wagon binges. Craving a biscuit? Have it, but swap it for your afternoon hot chocolate or pretzels.

These 11 small daily habits will seriously speed up your metabolism. Plus: These are the 7 simplest weight-loss strategies you’ll ever find.