1. Cut out unnecessary calories in fluids.

That's right; reduce the amount of sugary drinks. I'm not suggesting switch to diet coke, which is still very high in sugar. But switch to drinking mainly water

Research has suggested that most Americans use up their RDA of calories in drinks. Water detoxifies your body and gets rid of any unwanted toxins, it is calorie free and is known to increase metabolism (the rate at which the body burns calories). So by drinking it, you are not only revitalising your body, but also burning more. Win Win!

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2. Drink Green Tea

Green tea is known for its metabolism boosting properties and has many health benefits. Not only does it help with weight loss and fat burning, it can even improve brain function! However, it has quite an acquired taste, so you could opt for Jasmine Green Tea, which has a slightly sweeter kick.

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3. Part with the simple carbs

White pasta, white rice and white bread are a few to name, as well as cookies, crackers, the list is endless! The simple molecular structures in these carbohydrates spike our insulin levels and hold on to fat, and only give us a short burst of energy before leaving us craving for more. Instead you could switch for more complex carbohydrates, such as Ryvita, wholemeal bread, sweet potato and quinoa, as these offer more fibre and keep us feeling satisfied for longer. Though remember, the tactic is balance and not restriction, so while those complex carbs are better for us, there is no harm in ordering a takeaway of white rice and curry once in a while.

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4. Exercise

Government guidelines recommend that the average healthy individual does 30 minutes of moderate cardiovascular exercise 3-5 times per week. This is the most effective form of calorie burning and if your'e looking to shift a few pounds, it is vital to decrease calorie input and increase calorie output, which is easily done through exercise.

What's more, exercise also releases endorphins, which help to regulate and improve our mood. Why not join your local gym and seek professional help? Or even try HIIT cardio exercises; though simple changes such as walking to town or going to Zumba with friends would equally help.

NB: A key point regarding exercise is to find something you enjoy so it feels less like a chore and more like a leisure activity. Personally I like to spend Sunday evenings swimming with friends and cherish a good gym session.

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5. Eliminate junk food

Not entirely, but allow for an unhealthy 'fatty food' 2-3 times a week (or more!) depending on your goals. That could be a chocolate bar on a Monday, a slice of cake on a Wednesday and a cone of chips on a Friday, the choice is yours! You could even allow for a whole 'fatty meal' which would not affect you once or twice a week, as it’s about balance after all. For example I get away with at least 2 jaffa cakes and a kitcat every day because I balance it out by exercise and eating otherwise healthily. However treats aside, try to select mainly whole foods rich in nutrients that have only been minimally processed and refined. I say minimally, as even carrots are processed to a certain degree due to being peeled, cut and washed.

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6. Increase protein intake

Protein is vital for the maintenance ,repair and growth of muscle tissue ,it can also boost metabolism and fat burning, reduce appetite and even keep cravings at bay. Foods high in protein include meat, fish, beans and legumes, nuts, and yogurt (especially Greek). Other protein sources include tofu and cheese.

NB: Try to choose lean sources of protein such as fish, turkey, chicken and grass fed steak. 

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7. Eat more fruit and vegetables.

Fruit is high in natural sugar, so combats cravings for sweet indulgent treats and desserts. Whilst vegetables are high in fibre to make you feel full. They also contain essential vitamins and most are relatively low in calories and you could even select metabolism boosting vegetables such as kale, spinach and tomatoes. However, try to avoid frying your vegetables as this significantly increases their fat content by adding lots of oil or butter. Instead, why not steam them or place them on the grill.

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8. Don't skip meals.

Many of us assume that by skipping meals we are increasing the likelihood of weight loss. However, research shows that when we skip meals, our body holds onto fat and instead eats away at muscle tissue, which burns more calories than other body tissues. So by doing this, we are actually working against our goals of having a healthy, nourished body. That's why you should always listen to your body's needs. When hungry, our body reduces metabolism and conserves calories, as it has no idea when the next meal is.

So if you are hungry, EAT! Have a healthy snack in between meals such as fruit, or high protein options such as a handful of unsalted pistachios.

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9. Track your calorie intake.

By taking note of what you are eating and drinking, either in a diary or through apps such as MyFitnessPal, you can get a clear idea of how much you are consuming, and how much perhaps, you shouldn’t be. 

This method works well for those who are aiming to lose a few pounds, but I wouldn’t recommend it as a long term method as it can become obsessive. It is best to use it just as a rough guide, and once you know more about your body's requirements, you'll no longer need to use it.

 

10. Check food labels, then the scales.

Weighing your ingredients and following the advice provided on food labels will help to inform you on where you can cut back, or add more to your plate for balanced meals 

 

More importantly, do not give up, be true to who you are and be happy. Results are not obtained overnight; it takes dedication, willingness and balance not restriction.