Crash diets or skipping a meal is not the answer to losing weight. 

The body is a very intelligent machine and will store fat for energy if it does not receive its regular “fuel” (food). 

So the golden rule is to eat three balanced meals a day with healthy snacks (fruit, seeds, snack breads such as a Provita) between meals.

Breakfast is very important as our body sugar levels drops further which leads to grabbing fast food or a chocolate for energy.

The best choice is oats (as in the porridge, muesli or granola) as it is filling and has a low glycemic index – this means that it will sustain energy levels and keep you feeling satisfied for longer before feeling peckish. 

Carbohydrates are a good energy source for the body and should never be avoided when on a diet – eat complex carbohydrates (brown rice, wholegrain bread, wholewheat pasta) rather than simple carbohydrates (the latter turns into simple sugar in the body). 

Protein is important to renew body tissues, but too much protein or unhealthy cooking methods can easily add to the kilojoule count. An ideal method of control is to ensure than half your plate contains vegetables, a quarter protein and remaining quarter with carbohydrates.  e.g. a half plate of salad with lean meat (steak, fish or chicken) with a good medium sized potato. 

Best way to prepare meat is to either grill it on a roasting rack in the oven so that the excess fat can drip out or make a stir fry by using cold pressed virgin coconut oil. Cold pressed virgin coconut oil is a much healthier oil to cook with than olive oil as the liver uses coconut oil for energy and does not metabolize it as a fat. Ostrich meat has less fat than other red meats.

An egg is a wonderful source of protein when either boiled or poached, but as soon as it is fried it becomes cholesterol. 

Good fats are important in a balanced eating plan as it increases the use of fat for energy and may reduce the number of fat cells in the abdominal area. Omega 3 from salmon increases fat oxidation and also helps to improve insulin sensitivity and glucose uptake into the cells. 

Example of good fats is fresh tuna, raw nuts, avocado, seeds, olives etc. Simple changes in a diet can reduce bad fat intake, like the whiter the cheese, the less fat, change to 2% fat or skim milk instead of full cream milk, use low fat or fat-free salad dressings in the place of mayonnaise, popcorn (not microwave style) has a much lower bad fat. 

After weight loss, it is possible to firm up again but this means regular exercise.

Excess body fat puts extra strain on the heart: for each extra pound gained, the body must grow an extra mile of veins (the transporter of blood, which oxygenates and feeds cells) thus the heart will have to work much harder as it must pump the blood further. Exercise will improve cardiovascular health (biggest risk of obesity) and will also help to burn body fat and tighten muscles. 

It is important to always start with a mild exercise program and slowly increase the intensity. Warming and cooling down (stretching) after exercise is vital as it will prevent injury to the muscles and stiffness.  

It is best to divide your exercise time in three stages: 

e.g. stretch or slow swim, jog for 10 minutes and then work hard for 20 minutes thereafter cool down with a 10 minute stretch or slow jog/swim. 

As you become fitter, increase the time of the middle stage (hard exercise). Essentially exercise must always be enjoyable rather than a chore. Do exercises that you enjoy as it will give you far more joy and zest!