If you’ve hit a weight-loss plateau, now’s a good time to take a close look at the way you've been eating lately. Maybe you just need to get back to basics:

• Use a food diary every day. Be honest in your diary and record everything that you eat and drink. Don't leave out that small handful of M&Ms or that piece of cheese you picked at while making dinner - every morsel counts.

• Are you getting too many calories? Consuming too many calories can make you gain weight or hit a plateau. Your food diary can help you spot overindulgences, such as those two “innocent” lattes that could be adding over 350 calories to your daily intake.

• Are you getting enough calories? While overeating is not good for weight loss, neither is eating too little. Eating too few calories every day can trigger your body to start storing everything you do eat. It's a natural defense mechanism designed to stop you from starving in times of low food availability. Boris recommends that you make sure you're eating at least 1200 calories per day if you're female, or 1500 calories per day for males.

• Are you consuming a lot of salt? High sodium levels can cause you to retain fluids and feel bloated. As well as making you feel uncomfortable, fluid retention can also show up on the scales. Use your food diary to identify foods high in salt that you eat regularly and avoid adding extra salt to your food.

• Measure and weigh. If you've been sizing up portions by eye, start measuring and weighing your foods accurately. It's easy to underestimate how much you're really consuming.