1.Kick Start Your Day by Always Eating Breakfast! It will raise your metabolism for the rest of the day, help regulate your blood sugar and reduce food cravings. Start the day with a honey and lemon water to cleanse stomach.
2.Eat Good Fats! Such as olive oil, nuts, avocado with every meal.
3.Eat Little And Often! Eating every 2 – 3 hours regulates your blood sugar, appetite and mood. 5-6 smaller meals a day means you are less likely to crave and gorge on high calorie foods later in the day.
4.It’s All About Balance! Eat sensibly for 6 days of the week. Then plan and enjoy a moderate blow out day as a reward, no food is out of bounds, eat and drink what you like. This will help you stay both focused and motivated.
5.Water! Fat cannot be utilised by the body unless you are hydrated.
Aim to drink at least 2 liters of water a day, flavoring with squash.
Drink two glasses of water before meals.
If you are feeling thirsty you are already dehydrated.
Take a small bottle of water with you wherever you go.
6.Eat Slowly And Enjoy Food! After you have finished eating it still takes about 20mins for your stomach to register its level of satisfaction. Try and chew your food 20 times before swallowing, because elements in your saliva aid the digestive process.
7.Eat Good Quality Foods! Avoid hydrogenated fats or trans fats. Marks & Spencer and Sainsbury’s have eliminated them from their food ranges. Eat Organic when possible and avoid poor quality fast food or ready meals; they are often full of fat, salt and sugar.
8.Fresh Fruit and Veg! Eat 5 fruit or vegetable portions a day; most are low in calorie and fat options. They are packed with good vitamins and minerals. With your evening meal have 1/3 plate lean protein, and the rest fill with a variety of vegetables.
9.Eating Out! Choose the protein part of your meal first, for example fish or chicken, steak. Then swap the high sugar/fat carbs such as chips, potatoes, creamed pasta for extra vegetables. Avoid eating the bread basket and share a dessert.
10.Alcohol! It’s high in calories and low in nourishment. Stimulates your appetite, is burned off before fat and reduces your metabolism for the next 24 hours. Choose lower calorie options such as wine (75-100cals 115m glass) or spirits (34-70cals 25ml). Drink in moderation.