1. Drink at least two litres of water each day. This will help to stop you from snacking and keep you well hydrated – this means clear skin, mental alertness, lots of energy and maximum fat burning.
2. Eat lots of high fibre foods. These foods fill you up, which means you take in fewer calories.
3. Fill up on lots of fruit and vegetables, brown rice, wholemeal bread, and unrefined cereals. Avoid fatty foods like biscuits, cakes, butter and fatty meats. Eat protein foods at each meal.
4. Digesting protein foods such as meat or fish slows down the absorption of any carbohydrates you have eaten and helps to keep blood sugar levels constant. Fluctuating blood sugar levels often lead to binge eating and may also increase the amount of fat stored in the body.
5. Eat slowly! As soon as food enters the small intestine from the stomach, your brain receives a message saying ‘Stop Eating!’ By eating slowly and listening to your body, you will only take in as many calories as you need.
6. Read food labels. Use foods in their most natural state, avoiding foods with a long list of ingredients and lots of unnatural additives. Watch out for foods stating that they are low in sugar or fat – always check what ingredients have been used and the proportions of sugar and fat stated in the nutrition information.
7. What you should focus on eating is choosing meals from the following suggestions for a healthy, well-balanced and nutritious diet that will help you to manage your weight. Just watch the portion sizes and don’t ‘supplement’ too much with your favourite snacks.