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1.Stop! How fast are you eating?
Want to slim down? Slow down! Aoife Stuart-Madge reveals how eating on the hop is sabotaging your weight and health
Whether it’s grabbing a bite at your desk in between meetings or shovelling breakfast down before work, we’re all guilty of not making enough time for a meal at some point in our busy lives. But while most of us know that eating on the run isn’t exactly the healthiest way to refuel, the true extent of the damage speed-eating can do to your body is shocking.
According to a study from Osaka University in Japan, women double their chances of becoming fat by eating too quickly, while men who speed eat are 84 per cent more likely to become obese. The study, which monitored the eating habits of 3,000 people, found that eating too quickly overrides the mechanisms in the brain that tell us we’re full. It’s estimated that it takes 20 minutes after you start eating for the message to stop eating to reach your brain, so if you finish a meal in less time, you risk over-stuffing your stomach. ‘Rapid, “mindless” eating means that the food goes down so quickly that by the time the stomach signals to the brain that it has had enough, we have, in fact, overeaten,’ explains Dr David Lewis from Mindlab, who led scientific research into the UK’s lunchtime eating habits. ‘The consequence is that we add unnecessary calories and put on weight.’
As well as weight gain – and the obvious discomfort that comes from over-filling your stomach (hello, gas, bloating and indigestion) –you’re also at risk of serious health complications. Research from the Medical University of South Carolina found that gulping down food can raise your risk of acid reflux, which can lead to a number of health complications including gastroesophageal reflux disease, a narrowing of the oesophagus,
bleeding, or the pre-cancerous condition Barrett’s oesophagus. The study showed that eating a 690-calorie meal in five minutes rather than 30 minutes resulted in up to 50 per cent more acid reflux episodes.
So how can you begin to unlearn fast-eating habits, which are often developed in childhood? Here, our experts reveal their top tips for slowing down.
Switch off the TV
In order for your brain to register when you’ve had enough to eat, you’ve got to be paying attention to what’s going in to your mouth. Research published in the American Journal of Clinical Nutrition categorised eaters into ‘attentive’ and ‘distracted’ groups, and found the distracted eaters tend to eat more in a sitting. ‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing,’ says Nina Omotoso, a nutritional therapist at Revital
‘Rushing meals means you miss out on this, which is why bad habits like eating on the run or bolting your food down in 20 seconds flat in front of the TV can really affect your digestive health, leading to indigestion, poor nutrient absorption, stomach pain and bloating.’
Make a meal of it
Forget stuffing a sandwich down in five minutes as you check emails at your desk, in order to properly digest your food, Dr Lewis recommends setting aside 15 minutes for a snack, and at least 30 minutes to enjoy a full meal. ‘Relax when you are eating. Do not keep glancing at your watch or thinking about all you have to do after the meal,’ advises Dr Lewis. ‘Eat with your eyes as much as your mouth. By enjoying the experience of eating you will not only enhance the pleasure you derive from your food but also encourage a greater sense of overall wellbeing. That old adage ‘you are what you eat’ is not quite true. More accurately you are what you ingest and digest. Both these processes work best when they are allowed to work slowly.’
Don’t drink with your meal
Research has shown that drinking too much water during a meal can mess with the natural levels of bile and acid in the stomach, slowing digestion. ‘Avoid drinking too much while eating. Fluid not only distends the stomach but also dilutes the digestive enzyme in the mouth and essential acid in the stomach,’ explains Dr Lewis. Try this trick: hydrate yourself 30 minutes before a meal with cucumber water – a natural diuretic that can aid movement through your digestive tract.
Put obstacles in your way
The faster you eat, the more air you let into your body, which bloats you and gives you that uncomfortably full feeling. Consciously slow your pace down by adopting this habit: putting your knife and fork down between bites, or, if you’re eating a hand-held food like pizza or a sandwich, consciously set it down between bites. Also incorporating foods that are tougher to eat, such a grapefruit, in your diet, naturally slows you down.
Taste your food
Recent research commissioned by food company Glorious found that 60 per cent of the UK population admitted to ‘never’ or ‘rarely’ tasting what they ate. Research leader Dr Lewis said, ‘Researchers found that, on average, 79 per cent of people were unable to detect when basic flavours had been swapped, this rose to 88 per cent when people ate while distracted, increasing to 93 per cent for people eating under time pressure.’ The research indicated that office workers in particular consume food simply to refuel the body and most never, or rarely, taste what they’re eating. ‘Mastication, the process in which the food in our mouth is broken into smaller fragments and thoroughly mixed with saliva, represents the first stage of digestion,’ explains Dr Lewis. ‘Poor mastication means that we fail to savour and appreciate the true taste and texture of the meal. It can also result in a range of problems, from indigestion and heartburn to an inadequate uptake of essential nutrients from the food.’
Chew properly
Without chewing your food properly, your body can’t digest it. ‘Chew your food carefully,’ advises Dr Lewis. ‘Take smaller mouthfuls so that the enzyme in saliva is breaking down smaller food morsels, aiding quicker digestion. The larger the portion of food in your mouth, the less effectively it is chewed and savoured.’ Chatterbox? It might be an idea to schedule a catch-up over coffee rather than lunch or dinner. ‘Not only does talking prevent you paying full attention to your food, it also causes you to swallow air, leading to a greater risk of discomfort,’ Dr Lewis says.
Plan your meals
When pushed for time, it’s easy to make poor food choices (who hasn’t grabbed an unhealthy snack during a last-minute trip to the vending machine?) but the more hurried your food choices, the more unhealthy the choice you’re likely to make. ‘Being overscheduled, stressed and pressed for time seems to be a common complaint amongst my clients,’ says Nina, ‘so it’s not surprising that “quick and convenient” is a deciding factor in many of our food choices. The main problem is that leaving it to the last minute limits your options. And if you’re already starving you’re more likely to make poor food choices. Eating like this usually means more sugar, salt and saturated fat in your diet, fewer nutrients, and more expensive, pre-packaged foods – not great for the figure or the bank balance.’ The answer, Nina says, is to adopt a mindful attitude. ‘It’s not just about diet but lifestyle as well. This way people feel more capable, more relaxed and in control. If you’ve got a hectic week coming up, try to plan ahead – stick an apple, a small bag of unsalted nuts or even a high-protein energy bar in your bag. That way you can relax a little and spend the time you do have eating slowly and listening to your body’s hunger signals, rather than running about and eating frantically.’
Don’t reward yourself with food
It’s in our make-up to crave reward for hard work, so when you are under pressure it’s natural to reach for a sugar fix as an instant reward. Nutritionists say many women subconsciously start to associate feeling stressed with speed-eating through the office vending machine. What’s more, when you’re stressed, you’re less likely to savour taste of food or respond to feelings of fullness. Try chewing on a piece of gum next time you feel like stress-eating, and reward your hard work with a lunchtime mani or blow-dry instead.
2.The 2-week LBD diet
It’s party time! Lose up to 4lbs in 14 days with our super-easy weight-loss plan
Between present buying and partying until the early hours, Christmas is one of the busiest times of year, but that doesn’t mean your diet has to take a back seat. Feel good from the inside and you’ll rock the festivities with confidence – which is where our 14-day LBD diet plan comes in.
Designed to help you shift fat in those stubborn trouble spots (think squidgy thighs and bottom, flabby arms and sticky-out tummy), leave you with supermodel-style skin and tons of energy to fuel you through the party season, it’s your fail-safe solution to feeling festively fantastic!
How it works
Below we’ve outlined a selection of breakfast, lunch, dinner and snack recipes. Every day you should eat three meals plus two snacks (one in between breakfast and lunch and one between lunch and dinner), choosing from the ideas below. Our meals are designed to keep blood sugar levels even, which will stop you caving into cravings. They are also crammed with super-nutrients like vitamins, minerals and antioxidants, which will keep you feeling at your peak. Our recipes are easy to make when time is short, too, and we’ve also indicated where you can bulk-cook so you save even more time. If you follow the plan and exercise two to three times per week, you can expect to lose up to 4lbs!
BREAKFAST IDEAS
Scrambled eggs with greens
Scramble two eggs and serve with unlimited steamed green beans
Toast with nut almond butter
2 slices of wholegrain toast topped with 2tbsp almond butter
Super-seed yoghurt
150ml low-fat natural yoghurt topped with 1tbsp sunflower seeds and 2 chopped strawberries
Coconut chia porridge
Cover 3tbsp chia seeds in coconut milk and soak overnight. In the morning add a pinch of cinnamon, 1tsp cocoa and a handful of blueberries.
Revitalise breakfast shake
250ml oat milk blended with a handful of berries, 1 scoop of whey protein and 1tbsp flaxseeds
Banana and peanut butter toast
2 slices rye toast topped with 1 small mashed banana and 1tbsp peanut butter
Poached eggs with spinach
Poach two eggs and serve with unlimited spinach
Rice cakes with Parma ham and avocado
2 rice cakes topped with 1tbsp low-fat cream cheese, 2 slices Parma ham and half an avocado, sliced
Homemade museli
Place the following ingredients in a saucepan: 1 packet of mixed nuts, 1 packet of pumpkin seeds, 1 packet of sunflower seeds, 1 packet of dried figs, roughly chopped. Add a little coconut oil and a pinch of cinnamon and stir. Serve 70g with 100ml skimmed milk. MAKE IN BULK [STAMP]
Berry-style porridge
70g oats cooked in 100ml almond milk. Top with a handful of mixed berries.
LUNCH IDEAS
Prawn salad
100g tiger prawns with unlimited lettuce, tomato, yellow and red pepper and half an avocado. Dress with the juice of half a lemon.
Baked sweet potato with salmon
Bake 1 medium sized sweet potato in the oven and top with a can of flaked salmon, 1tsp low-fat crème fraîche and serve with a green side salad.
Mushroom and tomato pizza
Chop a handful of mushrooms and 1 large tomato. Sauté in a frying pan. Ladle in two eggs and cook on both sides. To finish, scatter over a handful of rocket and serve with a side salad.
Hearty bean stew
Combine half a tin of kidney beans, 1 small onion, 1 crushed garlic clove, half a tin of tomatoes, a pinch of cinnamon and a pinch of paprika, served with 50g cooked brown rice.
Lentil soup
1 can of lentil soup served with one small wholemeal roll and a green side salad
Salmon pitta
Fill one pitta with a can of flaked salmon, a handful of watercress, 1 small beetroot and 1tbsp low-fat natural yoghurt.
Spanish omelette
Chop 2 sweet potatoes into small pieces and sauté with 1 red onion, 200g cherry tomatoes and 1 green pepper. Beat 2 eggs and add to the frying pan. Place under a grill until golden and serve with steamed broccoli. [MAKES 4 PORTIONS]
Crudités with houmous
Chop unlimited carrot, celery, cucumber and peppers into strips and serve with 150g houmous and 1 wholemeal pitta bread, served warm.
Chicken tortilla
Fill 1 wholemeal tortilla with 100g chicken breast cut into strips, a handful of mixed salad leaves, 3 cherry tomatoes, 50g grated cucumber and 1tbsp low-fat crème fraîche.
Waldorf salad
Combine 70g walnuts with 100g red grapes, 1 chopped apple and unlimited celery and mixed salad leaves. Stir in 1tbsp low-fat crème fraîche, 1tbsp lemon juice and serve with 1 small wholemeal pitta bread.
DINNER IDEAS
Salmon with green veggies
1 grilled salmon fillet served with unlimited green vegetables
Turkey stuffed peppers
Cook 100g turkey mince with 1 onion, 1 garlic clove and half a tin of chopped tomatoes. Add a handful of spinach and stuff inside 1 red pepper. Cook in the oven for 30 minutes. DOUBLE THIS RECIPE FOR TWO PORTIONS [STAMP]
Tofu stir-fry
Sauté 1 small red onion, 1 garlic clove, 1 chilli and 1tsp ginger paste. Add 100g tofu pieces and half a bag of stir-fried vegetables. Stir in 1tbsp soya sauce and serve on a bed of grated carrot.
Ratatouille with quinoa
Cook half a can of chopped tomatoes with half an aubergine, 1 courgette, 1 yellow pepper, all cut into pieces. Simmer until soft and serve with 50g cooked quinoa.
Baked cod with roasted vegetables
Place a piece of cod on some foil with 2tbsp vegetable stock and a slice of lemon. Scatter over slices of red and yellow pepper and 1 sliced courgette. Wrap into a parcel and bake in the oven.
Pesto pasta
70g wholemeal pasta shells served with 2tbsp pesto sauce and a handful of wilted spinach.
Honey-roasted chicken
Top 1 chicken breast with 1tbsp honey and grill. Serve with unlimited broccoli and cauliflower.
Tandoori chicken kebabs
Marinate 100g chicken breast pieces with 2tbsp low-fat natural yoghurt and 1tsp tandoori chicken. Place on two skewers with cubes of green and red pepper and grill in the oven. Serve with a green salad.
Stuffed mushrooms
Fill 2 large Portobello mushrooms with a mixture of 1 chopped tomato, wholemeal breadcrumbs, 1 beaten egg and 50g feta cheese. Serve with a green salad. DOUBLE THIS RECIPE FOR TWO PORTIONS [STAMP]
Steak with parsnip chips
Cut 1 parsnip into wedges and cook in the oven. Grill 100g lean steak and serve together with the parsnips and unlimited steamed kale.
SNACK IDEAS
Paprika kale crisps made with half a packet of kale baked in the oven until crispy. Season with paprika.
2 oatcakes with 2tbsp guacamole
1 apple topped with 1tbsp almond butter
1 small pot of low-fat natural yoghurt with 1tbsp mixed seeds
2 rice cakes with 2tbsp houmous
1 stewed pear served with 2tbsp low-fat natural yoghurt
30g low-fat Cheddar cheese
1 boiled egg with 5 cherry tomatoes
2tbsp mixed nuts and 1 plum
1. Exercise damage control
Indulged in one too many cocktails? Keep a couple of lemons close at hand and squeeze the juice onto salads, into water and herbal teas to give your liver a helping hand at flushing away any toxins.
2. Steam your way healthy
If you exercise at the gym, make regular sauna and steam room sessions part of your post-workout session. The heat will help detoxify you from within and give your skin a boost. If you don't have access to gym facilities, make sure you body-brush every day using circular motions towards your heart to give your lymphatic system a kick-start.
3. BYO
Been invited to a friend’s house for dinner, but can’t face any more alcohol? Why not take a healthy dish rather than a bottle of wine, so you can tuck in guilt-free. Shots of cucumber soup, lettuce cups filled with roasted veggies and crème fraîche, homemade falafels or veggie balls will all do the trick.
3.Smoothie recipes
Want a toned, taught figure? You might have to restart your engine...
If you're struggling to keep the weight off or want to keep your healthy weight-loss going, it may be a case of rebooting your system. The Body Reset Diet: Power Your Metabolism, Blast Fat and Shed Pounds in 15 Days is a new diet and exercise plan to help you go from stuck in a diet rut to fab, fast. Devised by celeb fitness trainer and nutritionist Harley Pasternak, the US guru behind some of Hollywood’s most enviable bodies including Megan Fox and Katy Perry, it’s designed to help you build lean muscle while the weight drops off – and stays off! Results are practically guaranteed, as the plan is so easy to follow. ‘All the meals in the diet are nutritious and wholesome, and they take just five minutes, from preparation to clean-up,’ says Harley.
Why it works
While quick-fix diets usually spell disaster, the great thing about the Body Reset Diet is that you’ll shed the pounds for good. In fact, you don’t have to forgo your health, put your life on hold or empty your bank balance to hone an incredible body. The Body Reset plan includes delicious food and moderate exercise to help you feel energised while dropping pound after pound – and unlike other diet plans, you’ll also be giving your body tons of TLC along the way.
The secret behind the diet lies in eating around the clock to keep your metabolism ticking over while regulating insulin levels and nipping cravings in the bud. ‘Your metabolism is like a windmill. When you eat frequently, you're continually turning the windmill and keeping your metabolism stimulated,’ explains Harley. This involves consuming a selection of smoothies and solid meals with high amounts of veggies and fruits at specific intervals to overload your body with nutrients without having to count a single calorie.
The secret behind the diet lies in eating around the clock to keep your metabolism ticking over while regulating insulin levels and nipping cravings in the bud. ‘Your metabolism is like a windmill. When you eat frequently, you're continually turning the windmill and keeping your metabolism stimulated,’ explains Harley. This involves consuming a selection of smoothies and solid meals with high amounts of veggies and fruits at specific intervals to overload your body with nutrients without having to count a single calorie.
The results
You can expect fast weight loss and inch loss within the first five days as a result of a metabolism boost. By the end of the diet you should feel the benefits of more energy, a flat tum and unbelievably glowing skin. Let’s get started!
Phase 1
Between days one and five you’ll be drinking three smoothies a day and eating two snacks. Meals are high volume, so you should never feel hungry.
Fitness: During this phase you’ll need to walk a minimum of 10,000 steps a day.
Top tip: Track your progress with a pedometer.
Fitness: During this phase you’ll need to walk a minimum of 10,000 steps a day.
Top tip: Track your progress with a pedometer.
Phase 2
Between days six and 10 you’ll still be eating five times a day, to provide your body with adequate fuel. You’ll be drinking two smoothies a day, and eating one solid meal and two snacks between meals.
Fitness: You’ll be continuing your 10,000 steps per day along with circuit A, a simple five-minute at-home fitness routine performed three days a week. The moves in circuit A are designed to train the posterior muscles of your body to help align your body and make your arms and middle look longer and leaner. Check out the sample exercises on these pages.
Top tip: Try to eat your solid meals while sitting down, with no distractions.
Fitness: You’ll be continuing your 10,000 steps per day along with circuit A, a simple five-minute at-home fitness routine performed three days a week. The moves in circuit A are designed to train the posterior muscles of your body to help align your body and make your arms and middle look longer and leaner. Check out the sample exercises on these pages.
Top tip: Try to eat your solid meals while sitting down, with no distractions.
Phase 3
You’ll have just one smoothie a day, plus two meals and two snacks.
Fitness: You’ll still be sticking to your 10,000 steps and you’ll be alternating between two sets of five-minute circuits of resistance training five days a week. The phase 3 programme consists of circuit A and circuit B which works the anterior muscles, such as your chest, obliques and quads. You should do circuit A on days 11, 13 and 15 and circuit B on days 12 and 14.
Top tip: Plan your meals well in advance and make sure you chew your food properly.
Fitness: You’ll still be sticking to your 10,000 steps and you’ll be alternating between two sets of five-minute circuits of resistance training five days a week. The phase 3 programme consists of circuit A and circuit B which works the anterior muscles, such as your chest, obliques and quads. You should do circuit A on days 11, 13 and 15 and circuit B on days 12 and 14.
Top tip: Plan your meals well in advance and make sure you chew your food properly.
After the reset
Once you’ve completed the three phases, you’ll still need to stick to eating five times a day – one smoothie, two snacks and two solid meals. Twice a week you’re allowed ‘free meals’ when you eat whatever you want. You’ll need to keep walking no less than 10,000 steps a day every day and do a 10-minute resistance training circuit five days a week to help increase lean muscle tissue. ‘Walking is a simple fat-burning activity that doesn't require any skill or equipment, while super-short resistance workouts five times a week get great results,’ explains Harley.
The recipes
Smoothies are a part of each phase of the Body Reset plan as they’re good for your body and taste amazing, too. Each smoothie has a liquid base with lean protein, healthy fat and carbs from fruit or veggies to make sure you don’t miss out on any important food groups or nutrients. The solid food recipes are also really tasty and chockfull of nutrients. Here’s our favourites…
White Smoothie
5 raw almonds (whole or chopped)
1 red apple, unpeeled, cored and chopped
1 small banana, frozen and cut into chunks
125ml fat-free natural Greek yoghurt
185g skimmed milk
1/2tsp ground cinnamon
1 red apple, unpeeled, cored and chopped
1 small banana, frozen and cut into chunks
125ml fat-free natural Greek yoghurt
185g skimmed milk
1/2tsp ground cinnamon
Combine all ingredients in a blender and blitz until you reach your desired consistency.
Red Smoothie
125g frozen raspberries
35g frozen blueberries
½ orange, peeled
1 scoop vanilla protein powder
1tbsp ground linseeds
35g frozen blueberries
½ orange, peeled
1 scoop vanilla protein powder
1tbsp ground linseeds
Combine all ingredients in a blender and blitz until you reach your desired consistency.
Green Smoothie
60g spinach leaves
1 ripe pear, unpeeled, cored and chopped
15 green or red grapes
185g fat-free natural Greek yoghurt
2tbsp chopped avocado
1-2tbsp fresh lime juice
1 ripe pear, unpeeled, cored and chopped
15 green or red grapes
185g fat-free natural Greek yoghurt
2tbsp chopped avocado
1-2tbsp fresh lime juice
Combine all ingredients in a blender and blitz until you reach your desired consistency.
Snacks
You’re allowed a number of snacks during each phase of the plan. Each snack is around 150 calories and contains a minimum of 5g of fibre.
Tasty Snacks
85g raspberries and 225g fat-free Greek yoghurt
1 cucumber with 85g smoked salmon and 1 tomato
1 apple and 3 turkey slices
115g edamame beans
85g lean roast beef and 11/2 sliced red bell peppers
1 cucumber with 85g smoked salmon and 1 tomato
1 apple and 3 turkey slices
115g edamame beans
85g lean roast beef and 11/2 sliced red bell peppers
Meal ideas
Creamy Spinach and Chickpea Stir-Fry
1tsp olive oil
125g canned chickpeas, rinsed and drained
2 cloves garlic, very finely chopped
½tsp ground cumin
225g baby spinach, roughly chopped
125ml reduced-fat buttermilk
Salt and black pepper
2tbsp feta cheese, crumbled
125g canned chickpeas, rinsed and drained
2 cloves garlic, very finely chopped
½tsp ground cumin
225g baby spinach, roughly chopped
125ml reduced-fat buttermilk
Salt and black pepper
2tbsp feta cheese, crumbled
1 Put the olive oil in a frying pan and place over a medium-low heat. Cook the chickpeas, garlic and cumin for 30 seconds, stirring. Add the spinach, cover and let sit for 30 seconds. Uncover and stir-fry for 2 minutes or until the spinach is wilted.
2 Stir in the buttermilk and cook until the liquid evaporates. Season to taste with salt and pepper. Remove from the heat and garnish with the feta.
2 Stir in the buttermilk and cook until the liquid evaporates. Season to taste with salt and pepper. Remove from the heat and garnish with the feta.
Coconut Chicken Curry
1tsp olive oil
1tbsp curry powder
½tsp ground cumin
200g boneless, skinless chicken breast, cut into strips
1 large apple, unpeeled, cored and cut into chunks
250ml reduced-sodium chicken stock
125ml light coconut milk
300g cooked barley or brown rice
1tbsp curry powder
½tsp ground cumin
200g boneless, skinless chicken breast, cut into strips
1 large apple, unpeeled, cored and cut into chunks
250ml reduced-sodium chicken stock
125ml light coconut milk
300g cooked barley or brown rice
1 Heat the olive oil in a non-stick saucepan and place it over a medium heat. Stir-fry the curry and cumin for 10 seconds.
2 Add the chicken and apple and stir-fry for 1 minute, or until they are browned and coated with the spices. Add the stock and coconut milk and simmer for 10 minutes, stirring occasionally, or until the chicken is cooked through and the sauce has thickened. Serve over the barley or brown rice.
2 Add the chicken and apple and stir-fry for 1 minute, or until they are browned and coated with the spices. Add the stock and coconut milk and simmer for 10 minutes, stirring occasionally, or until the chicken is cooked through and the sauce has thickened. Serve over the barley or brown rice.
4.Ten ways to exercise without trying
No time for exercise? Try these sneaky tricks to work out with almost no effort at all...
1) Wash the carGo on, it needs a good clean, anyway. If you’ve got a van, then you’ll really work up a sweat. Make sure to switch hands when you’re scrubbing to get a good, even workout.
2) Get off your trolleyNo, not like that! Opt for a shopping basket rather than a trolley if you’re not planning a huge shop, and really work your upper body. If you really must use a trolley, once you’ve bagged everything up, carry it back to the car by hand.
3) Spring clean in summerYep, that’s right. But we’re not talking a regular dust ’n’ wipe here; we’re talking moving the furniture, scrubbing the walls and all that jazz. It’ll get your heart going, and you’ll be rewarded with a sparkling house!
4) See the sightsHow well do you know your local area? Set aside a day with friends to walk around the local sights, as if you were tourists. You may be surprised how many calories you burn in a day spent scurrying around on your feet.
5) Stairway to fitnessAn oldie but a goldie: don’t even think about calling for that lift! Dragging yourself up the stairs might seem tough at first, but your fitness will step up in no time.
6) Have a breakGet into the habit of exercising whenever the TV show you’re watching hits an advert break. You can do crunches, run on the spot or even drop down into the plank position. Try to wait until your dinner goes down first, though.
7) Trim at your chairIf you work in an office, the chances are your posture will suffer as a result of hours sitting at a desk. Use your upper back, shoulders and abdominal muscles to maintain a good posture and try squeezing an air-disc between your thighs to work your adductors. Better still, sit on a Swiss ball.
8) Get in a fixBurn those calories by getting stuck into some DIY around the house. Sanding walls, tiling floors and building cabinets all require serious strength, ladies.
9) Squeeze!Stuck in traffic yet again? Don’t sit and stress: work your pelvic floor. You can even do it on the bus, but try not to scare the people around you!
10) Be a green goddessDo you always duck out of cutting the lawn? Heaving a mower around is a great workout for your core, legs and arms – and is a major calorie burner.
5.Lose belly fat
It takes an all-round, holistic approach to health to get a flat tummy
shiftign that muffin top and belly fat can be a real issue. If you fidn that you slim down quite easily and feel fit yet still struggle with that stubborn paunch, it might be time to approach your quest for a flat tum from a few different angles.
While tummy and core exercises like crunches, planks and leg raises will certainly help to define and tone the mid-section, they alone don't eliminate the fat. So how can you melt away that layer of fat and reveal those abs underneath?
- Sleep
Could having a flat belly be as easy as laying in bed? In a way, yes! Health coach and founder of Definitive Health, James Driscoll, emphasises the effect that hormones have on belly fat: 'Studies have shown that sleep-deprived people make poorer food choices and crave high-energy, calorie-dense snacks in an attempt to boost energy levels,' he explains. 'Important hormones are released during deep sleep, too, which aid muscle repair, detoxify the body and increase fat burn; directly impacting your physique.'
Make sure you're getting enough good-quality sleep - 8 hours at least. If you have trouble drifting off, set aside some time to unwind before bed. 'Drink valerian tea, dim the lights and avoid electronics one hour before bed,' advises James. 'Develop an evening ritual that works for you.'
- Eat
A healthy, balanced diet is crucial to keep belly fat at bay. Watching what you eat is just as important as how much you're eating, so make sure you're getting the right balance of proteins, carbohydrates and fats. 'High-protein diets have been scientifically proven to promote greater fat loss and keep you feeling fuller for longer,' says James. 'Aim to eat 2 grams of protein a day per kilogram of bodyweight, and include protein with every meal. Steer clear of sugar, which switches fat burn off completely - stick to 50-70 grams of carbohydrates a day, choosing those that are low-GI such as quinoa and fibrous green vegetables. Avoid starchy carbohydrates like white bread, white rice and potatoes. Avocado, oily fish, nuts, coconut oil and hemp oil are good ideas for quality fat sources.'
- Exercise
To torch the fat that's hiding your toned tum, you need to adopt an intense fat-burning approach to exercise that targets the whole body, not just your stomach.