LOCATIONS: CROYDON - PURLEY - CATERHAM - KENLEY - COULSDON - WHYTELEAFE - WARLINGHAM - NETHERNE - COULSDON

1. Always have breakfast, this will kick start your metabolism, you have been fasting for at least 8 hours and need fuel asap, especially if you are going to the gym. Choose whole grain cereals, or oat based as these will keep your energy levels up for longer, avoid sugary cereals. Add fruit to make it more interesting and this will go towards your 5 a day.

2. Try to have at least 5 portions of fruit and veg a day, which is in total not 5 of each.

3. Aim to drink 2 litres of water a day we can survive for days without food but without water we would not. Water is needed to metabolise fat, if you don’t drink enough you will find it harder to lose weight.

4. Aim to eat 5-6 small meals a day that basically means breakfast lunch and dinner with small healthy snack between meals, i.e. snack on fruit and veg, dried fruit and unsalted nuts, seeds, Herbalife protein bars, ryvita, low fat cottage cheese, low fat hummus, half and avocado, plain popcorn, rice cakes, olive oil based oat cakes. So little and often will help to keep your metabolic rate higher.

5. Introduce whole grain sources of food into your diet i.e.; brown pasta, rice, bread, and cereal.

6. Watch your portion size try using a smaller plate to eat your dinner from. Or use a takeaway container you can fit plenty of food in one of those.

7. Never allow yourself to feel hungry this is when you are likely to reach for unhealthy choices, especially at mid afternoon.

8. Plan your food, know what you are going to have to snack on during the day and when you are going to have lunch and what you wish to have, this applies to dinner as well.

9. Never go shopping when you are hungry, you will make unhealthy choices and often buy too much.

10. Aim for an intake of 25% Fat, 55 – 60% Carbohydrate, and 10-12 % Protein intake.