Bootcamp Bare Essentials

Bootcamp Bare Essentials

The idea for this next bootcamp plan is to follow some simple rules that should see a flatter tummy, better health and quick impact. This bootcamp is a bit different and incorporates some aspects of fitness as well. There are unfortunately no quick fixes to weight loss; the rules are simple 'eat less, move more'. There are no excuses, even if you have 10 minutes you can do something! Make sensible food choices that support your goals and bingo, a cleaner, leaner me! Lotuslite helps in this journey by curbing both your sugar cravings and appetite allowing you to indulge in smaller portions.

The plan is built from the principles of  a combination of low GI foods and clean and lean. 

The Glycaemic Index (GI) is a ranking of carbohydrate containing foods based on their 

overall effect on blood glucose levels...



With this eating plan, don’t think “diet” since it really isn’t a diet plan. It’s a 
way to eat exactly what you need to keep you from being hungry and to 
nourish your body just enough. Accept this notion and you’ll do better. Don’t 
say to ANYONE that you are on a diet. You are not. 


Most of the days’ menus are 1150-1300 calories. There is some variation. If 
after a week, you’d like to push it along a little faster, simply add a one-mile 
walk a day or take on the fitness challenge alongside the nutrition plan.

An average fitness walking pace is close to a 15 minute mile. But, 
a good pace will vary depending on your fitness level, walking technique, and 
terrain. For general fitness walking you should walk at a pace that increases 
your heart rate, and you can maintain for 30 to 60 minutes. Use the talk 
test... if you can't speak without gasping for air you are walking too fast. If 
you are walking slowly enough that you can carry a tune you are probably 
walking too slowly. One mile burns from 80 – 100 calories for an average girl 
of 150 pounds. So walk briskly and burn part of your day’s calories off… you 
will lose faster! And a mile goes very fast, especially if you have a dog to 
walk with!

Why does this work?

It’s portion controlled - low fat, controlled carbohydrate, full of protein, and 
you get to eat all the time, all day! But it requires will power… you only have 
to answer to you. And if you think you’d like to have the WHOLE bag of 
cashew nuts instead of the allowed quota… go answer to yourself! Take 
off your clothes and stand in front of the mirror. You will set yourself 
straight fast! 

A word about commitment and food preparation: 

With any of the bootcamp plans, you still have some food preparation. And likewise with this plan, you will have some prep. But that’s okay! Think about it like this – “I’ve just spent 15 minutes carefully preparing my yummy meal and now I am going to sit down and savour 

every last bite.”

DAY 1
Breakfast
Large bowlful traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange or peeled and sliced apple.
Lunch
1 portion canned, drained mixed beans mixed with flaked tuna canned in brine or water, sliced tomato, red onion and parsley, all tossed in a little olive oil or rapeseed oil vinaigrette; 1 slice pumpernickel or wholemeal bread.
Snack
1 pear and a handful of mixed seeds.
Evening meal
1 medium portion mixed seafood (from chilled or frozen counter) stir-fried in a little rapeseed oil with 1 chopped red chilli, chopped parsley and 1 crushed clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf green side salad try and include spinach for a weight loss boost.

DAY 2
Breakfast
1 large portion of low-fat bio yogurt mixed with 1 chopped apple and several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with 1tsp runny honey drizzled over. If you prefer you can replace the all-bran with no added salt or sugar muesli.
Lunch1 wholemeal pitta filled with smoked mackerel flakes tossed in a little reduced-fat mayonnaise or quark mixed with Dijon mustard and lemon juice, and plenty of raw salad items. 
Snack
Homemade hummus on 1 dark rye crispbread.
Evening meal
1 large portion of grilled halibut, cod or other white fish steak, topped with 1tbsp ready-made chilli tomato sauce, served with peas or green beans, new potatoes and grilled tomato halves.

DAY 3
Breakfast
1 peeled and sliced pear served with 1 large portion of low-fat natural fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.
Lunch
1 medium portion Brie, cherry tomatoes, spring onions and green salad leaves tossed in 1tbsp of olive or rapessed oil vinaigrette; 2 unsweetened rough oatcakes.
Snack
A handful of plain nuts.
Evening meal
1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little rapeseed oil, served on 1 medium portion of brownor wild basmati rice or buckwheat.

DAY 4
Breakfast
1 medium portion of oat-based muesli (some brands of muesli contain wheat flakes) served with chopped canteloupe melon, blueberries and skimmed milk or natural yoghurt.
Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 serving of  low-fat fruit fromage frais. 

Evening meal

Spaghetti bolognaise (made from extra lean minced beef and lots of vegetables) served with wholewheat spaghetti and salad.

DAY 5
Breakfast
Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful porridge made with skimmed milk.
Lunch
1 large bowlful New Covent Garden or similar fresh chilled vegetable and bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.
Snack
1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.
Evening meal
1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter or homemade, served with broccoli, green beans and a medium portion of new potatoes. For those of you who prefer you can swap the potatoes for a sweet potato

DAY 6
Breakfast
1 portion peeled and sliced apple and berries sprinkled with 1tsp cinnamon; 1 large portion low fat fruit fromage frais, sprinkled with 1 level dsp sunflower seeds. 

Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 handful plain nuts.
Evening meal
1 medium portion ready-made falafel patties, served with a large stir-fry of sliced red peppers, red onion, tomato and courgette cooked in a little rapessed oil, on a medium portion of bulgur wheat or brown wholemeal rice.

DAY 7
Breakfast
2 medium eggs, scrambled, with chopped fresh tomato, served on 1 medium slice stoneground wholemeal toast. 
Lunch
1 wholemeal pitta filled with tuna and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items. 
Snack
1 large apple. 
Evening meal
Medium portion very lean steak and cooked to your liking and  tender, served with 1 medium sweet potato (this can be made into fries), sliced, brushed with a little rapeseed oil or dry fried add Cajun spice for an extra fat burning kick; a large portion cabbage or kale, peas, pan juices and a little horseradish sauce.

The GI foods list

Free foods

Drinks
Decaffeinated coffee or tea, herbal tea, redbush tea, soda water, water.
Herbs and spices 
Fresh or dried, all types.
Vegetables and salads 
Artichoke (globe), asparagus, aubergine, beans (green), broccoli, Brussels sprouts, cabbage (all types), cauliflower, celery, courgettes, cucumber, leeks, lettuce (all types), mushrooms, onions, peppers, radish, spinach, tomatoes, watercress.
Miscellaneous Fat-free stock, low-calorie salad dressings, mustard, piccalilli, vinegar.

1 POINT

Breakfast cereals
All-Bran, porridge oats (traditional).
Dairy Low-fat cottage cheese, low-fat diet fruit yogurt, low-fat fromage frais, low-fat natural yogurt, skimmed milk.
Fruit 
Apples (fresh or stewed), apricots (dried), blackberries, blueberries, cherries, grapefruit, melon (canteloupe), oranges, peaches (fresh or canned in juice), pears, plums, raspberries, rhubarb, strawberries, tangerines.
Grains
Oats, pearl barley, pot barley, wholewheat pasta.
Pulses
Baked beans, butter beans, chick peas, kidney beans, lentils (all types), reduced-fat hummus, soya beans and all other pulses, dried or canned in water.
Vegetables
Broad beans, corn on the cob, mangetout, peas (fresh or frozen), sugar snap peas, sweetcorn, vegetable and pulse soups (cream-free), vegetable sauces for pasta and fish etc.
Equivalents
Extra lean beef, lean pork, lean poultry, Quorn, seafood, tofu, tuna canned in spring water, white fish.

2 POINTS

Bread, biscuits, cakes and crackers
Dark rye bread (pumpernickel type), oat biscuits (unsweetened), oat bread, Ryvita (dark rye), stoneground wholemeal bread, wholegrain bread, wholewheat pitta bread.
Breakfast cereals 
Muesli, Grape-Nuts, Shredded Wheat, Special K, Weetabix.
DairySemi-skimmed or whole milk, whole milk yogurt.
Fruit and nuts 
All fruit juices, all plain nuts and seeds, bananas, dates (fresh), figs, grapes, kiwifruit, mango, papaya, pineapple, prunes, raisins, sultanas, watermelon.
Grains Basmati rice (white or brown), buckwheat, bulgar wheat, white durum wheat pasta.
Vegetables 
Beetroot, carrots, potatoes (boiled and new), pumpkin, squash, swede, yam, sweet potatoes, avocado, guacamole.
Miscellaneous 
Honey, sugar.
Equivalents 
Classic vinaigrette, eggs, lean lamb, low-fat spread, medium-fat cheese, oil (groundnut, olive, sesame, walnut), oily fish, pheasant and other lean game.

3 POINTS

Bread, biscuits, cakes and crackers
Bagels, brown, white and wholemeal loaves, cakes, croissants, crumpets, French bread/baguettes, rice cakes, scones, sweet and semi-sweet wheat-based biscuits, wheat crackers.
Breakfast cereals 
Cheerios, Coco Pops, Bran Flakes, Rice Krispies, Cornflakes, Puffed Wheat, cluster-type cereals.
Dairy 
Full-fat dairy produce other than whole milk and whole milk yogurt.
Fruit Dried dates.
Grains 
Couscous, instant noodles, rice (other than basmati).< br />Snacks Corn chips, crisps, oriental mix, pretzels, trail mix, wheat snacks.
Vegetables
Parsnips, potatoes (baked/chips/jacket/mashed/roast).
Miscellaneous 
Caffeine-rich drinks, carbonated soft drinks, chocolate, commercial sugar, desserts, pastry, sweets, white flour, wholemeal flour.
Equivalents
Alcohol, bacon, butter, duck, fatty cuts of meat, full-fat hard cheeses, lard, oils (except those in the 2 points list).

While losing weight, aim for 2-4 points for breakfast; 4-6 points each for lunch and your main meal, and 1-3 points for your snack.

Include plenty of free foods and make up your daily points from as many 1-point foods as you can. The more you include, the less hungry you'll feel.

Remember one of the most helpful aspects of a GI diet is you don't have to weigh and measure everything. On this diet exact amounts of food are rarely given, and in the seven-day diet plan, a medium portion means a helping that's enough to satisfy your appetite.

A food's points value relates to a normal portion. You can mix and match same-points foods to make up a normal portion. For example, small portions of three or four 1-point fruits would make up a fruit salad with a 1-point value.

Eat bigger portions of low-point foods that have a low points value, such as vegetables and fresh fruits, and smaller portions of 3-point foods. As a rough guide, normal portions of some frequently used items of food can be calculated as follows: oil, 1tbsp; butter, 2tsp; vinaigrette, 1tbsp; sugar or honey, 2tsp; dried fruit, medium palmful (40g to 50g); nuts, small palmful (50g); seeds, 1 rounded tbsp (30g); hard cheese, 1 matchbox-size piece; Brie type, 1 matchbox-size piece.

When choosing food to eat as a snack, make sure that it doesn't just consist of a 3-point item and nothing else. Your snack should be selected from the free, 1 or 2 points lists: this way it will be something that's digested slowly and will see you through to your next meal.  

Alcohol is counted as 3 points. This means an average glass of wine, a 300ml bottle of lager or a double measure of spirits counts as 3 points. So if you're aiming to lose weight by following the diet, it is wise to limit yourself to a maximum of one of these drinks a day, with your evening meal. But it's best not to drink alcohol every night: just three or four times a week is better until you reach weight-maintenance stage.

If you don't need to lose weight, you can increase your daily points limit to 20. If your weight doesn't remain stable at this level, increase or decrease your points accordingly until it does.

Bootcamp Bare Essentials Fitness challenge

You have 6 weeks to complete the challenge!

400 minutes of cardiovascular exercise (outdoors) walking, running, cycling

700 Bodyweight pressups

700 Body weight squats

500 Jumping jacks/star jumps

500 alternate lunges

250 situps/crunches

250 leg raises/ leg drops

Alternatives:

The alternative swim challenge:

Swim the distance of the Channel from the comfort of your local swimming pool! The Channel swim is a gruelling 22miles. Depending on your local pool, that will break down to the following number of lengths: 

20m pool: 1770 lengths 
25m pool: 1416 lengths 
33m pool: 1073 lengths 
50m pool: 708 lengths 

This challenge is definitely tough, but completing it will feel amazing! Check out the length of your local pool, and break down your swims into an achievable schedule across a 6 - 12 week period. 

Bootcamp salad dashboard

Bootcamp III

Choose any one thing from each of the columns for a healthy nutritious summer meal

Base	Carbohydrate	Vegetables/Fruit	Protein	Dressing	Extras
Frisee and radicchio	One wholemeal pitta	1 grilled red pepper	1 small grilled chicken breast	1tbsp homemade vinaigrette or French dressing	1 tbsp black olives
	4 new potatoes	1 tbsp chopped red onion
Rocket	80g wholemeal pasta	7 cherry tomatoes	2 small or 1 large hard boiled egg	1tbsp Balsamic dressing	1tbsp toasted walnuts
	1 baked sweet potato	2 sundried tomatoes in oil
				1 tbsp mayonnaise	1tbsp toasted pine nuts
		½ a large mango
Spinach	90g brown or wild rice	80g green beans	50g feta	2 tbsp spicy thai, mango or chilli dressing	1tbsp toasted sesame
		3 tbsp grilled courgette	100g Quorn fillets
Pea shoots	100g wholegrain couscous	10cm piece of cucumber	100g tuna in water	2 tbsp low fat Caesar dressing	1 tbsp flaked almonds
		60g antipasto artichoke hearts (non-oily dressing)
					8 anchovies
Lambs lettuce and red chard	1 thick slice of granary or seeded bread	½ an apple	75g poached salmon	2 tbsp yoghurt and mint dressing homemade	½ small avocado
		2 sticks of celery
Herb salad	100g cooked Quinoa	80g cooked beetroot	Half a smoked mackerel fillet	1 tbsp salad cream	Cranberries or raisins 1tbsp
Little gem	1 thick slice Granary bread	3tbsp alfalfa sprouts	40g goats cheese	2 tsp olive oil	Pomegranate seeds 1tbsp
Baby leaf salad	150g canned beans in water or cooked lentils	1 large mandarin	3tbsp edamame beans		Cashew nuts 1tbsp
Watercress	½ large noodle nest	100g mangetout	100g poached trout
Shredded white and red cabbage	2 handfuls Baked Mediterranean vegetables (frozen)	100g butternut squash roasted in rapeseed oil (1tsp)	40g houmous full fat or homemade
	Grated apple and carrot	5 asparagus spears steamed	2 tbsp seeds or nuts
		3tbsp fresh peas blanched	100g cottage cheese

Adapted From July Zest magazine 2013

Bootcamp Light

Bootcamp Light

The sun is finally shining; it has been a long, cold winter and now with the prospect of summer being upon us it is time to make the final efforts to strip off the wobble!

The nutrition guidelines are the same and outlined below. 

• Eat three meals per day (NO skipping breakfast)
• Avoid all sugar based foods (This is THE most important rule to follow.)
• Consume adequate water
• Eat lean protein at lunch and at dinner
• Eat a protein based breakfast, such as eggs
• Eat a maximum of one serving of wholewheat carbohydrates at each meal 
• Do not eat late into the evening
• Eat a maximum of two fruits per day (more than this will provide too many calories from sugar)
• Take your Lotuslite at least once a day
• Add CLA, Fish oil and Evening Primrose oil for an extra nutrient boost

7-Day Bootcamp Light Meal Plan

Virtual Salad bar adapted from Zest June 2013

Base (choose 1)	Carbohydrate (choose 1)	Vegetables/Fruit (choose 3)	Protein (choose 1)	Dressing (choose 1)	Extras (choose 1)
Choice of lettuce	One wholemeal pitta	1 grilled red pepper	1 small grilled chicken breast	1tbsp home made vinaigrette or French dressing	1 tbsp black olives
	4 new potatoes	1 tbsp chopped red onion
Rocket and watercress	80g wholemeal pasta	7 cherry tomatoes	2 small or 1 large hard boiled egg	1tbsp Balsamic dressing	1tbsp toasted walnuts
	1 baked sweet potato	2 sundried tomatoes in oil
				1 tbsp mayonnaise	1tbsp toasted pine nuts
		½ a large mango
Spinach	90g brown or wild rice	80g green beans	50g feta	2 tbsp spicy thai, mango or chilli dressing	1tbsp toasted sesame
		3 tbsp grilled courgette	100g Quorn fillets
Pea shoots	100g wholegrain couscous	10cm piece of cucumber	100g tuna in water	2 tbsp low fat Caesar dressing	1 tbsp flaked almonds
		60g antipasto artichoke hearts (non-oily dressing)
					8 anchovies
Baby leaf salad	1 thick slice of granary or seeded bread	½ an apple	75g poached salmon	2 tbsp yoghurt and mint dressing home made	½ small avocado
		2 sticks of celery

Breakfasts -

Choose one…
Wake up smoothie Half a mango 75ml Skimmed milk 75ml orange juice 25g spinach leaves 10g cashew nuts Half a lime juiced	Bircher muesli* 45g Organic rolled oats Cover with skimmed milk ½ apple chopped 1tbsp sultanas 1 chopped brazil nut *Mix and Refrigerate over night	Fruit and yoghurt A selection of Fresh fruit mixed with natural yoghurt and sweeten with honey or maple syrup
Bidders’ Banana Breakfast Shake 1 scoop vanilla impact whey protein powder 1 banana chopped 1 drizzle maple syrup I tsp PB8 Peanut powder 200ml skimmed milk Blitz	Eggy Bread 2 large eggs whisked 2 slices of seeded bread soaked in egg mix. Dry fry on both sides until cooked through	Granola, fruit and yoghurt. 1/3 cup granola served with natural yoghurt and maple syrup or honey. Add fruit of choice, i.e banana, apple or mixed berries
Poached eggs on toast Pre boil water adding Japanese rice vinegar – glug Carefully crack and pour 2 eggs into saucepan cook until firm Serve with 2 slices of buttered toast	Boiled eggs and soldiers 2 boiled eggs served with buttered toast	Kippers and marmalade 2 fillets of grilled kippers served with tbsp. of marmalade. The marmalade stops the fishy after taste!

Dinner, Dinner, Dinner, Dinner......Batman!

Speedy Paella Chop half a courgette, onion and a red pepper, crush a clove of garlic drizzle with oil and roast for 30 minutes. Sprinkle 100g prawns and 100g chicken breast with smoked paprika and thread onto skewers. Grill until cooked through. Cook 125g brown wholegrain rice seasoned with turmeric. Add the veg and stir through the rice, place the skewers on top. Drizzle with yoghurt and serve with large green salad. Adapted from Zest June 2013	Moussaka-stuffed Aubergine (serves 2) Cut a large aubergine in half scoop out the seeds. Brush with rapeseed oil and cook for 15 minutes in the oven, you could griddle if you prefer. Sauté a chopped garlic clove and half a red onion. Add 200g extra lean mince of your choice, chopped tomatoes, tomato puree, a glug of red wine and herbs to taste. Simmer for 15 minutes, spread over the aubergine and add 200g par-boiled potatoes. 3 tbsp white sauce and 1 tbsp grated cheddar. Cook for a further 15 minutes. Adapted from Zest June 2013	Steak and summer Veg Grill or bbq one medium lean steak, asparagus spears and on the vine tomatoes. Serve with 100g baked sweet potato chips and a large green salad. Adapted from Zest June 2013	Beany Tacos Steam 200g cubed butternut squash and then sprinkle with taco seasoning. Heat 250g canned mix beans in chilli sauce. Fill three taco shells with butternut, beans and 2tbsp soured cream and a large green salad. Adapted from Zest June 2013	Stuffed Peppers Cut a red pepper in half, bake at 180°c for half an hour. Fry half a chopped onion, a crushed garlic clove and half a courgette. Add 50g rice, 200g tinned tomatoes and 125ml hot vegetable stock. Simmer until rice is cooked. Stuff the rice into the peppers and cook for 5-6 minutes. Sprinkle with 1 tbsp parmesan to serve. Serve with large green salad. Adapted from Zest June 2013
Squash and coconut curry Ingredients 1 large butternut squash (600g/1lboz peeled weight), chopped into medium size chunks small bunch coriander , roughly chopped 2 tbsp Madras curry paste 1 red pepper , halved, deseeded and roughly chopped into chunks 400g can reduced-fat coconut milk Heat a large frying pan or wok, tip in the curry paste and fry for 1 min. Add the squash and red pepper, then toss well in the paste. Pour in the coconut milk with 200ml water and bring to a simmer. Cook for 15-20 mins or until the butternut squash is very tender and the sauce has thickened. Season to taste, then serve scattered with chopped coriander and naan bread or rice. Serve with brown rice and salad You can vary the vegetables that you add or try aloo gobi. Lots of indian and eastern foods use vegetables to better effect than we do as meat would often go off quickly in these climates. The added spice also increases your metabolism if the recipes include chilli, often Thai recipes lack cream and as a consequence are extremely healthy. But watch for the fried recipes :0( Recipe from Good Food magazine, October 2006.	Veggie burger taco salad. Crumble 2 veggie burgers over a salad made with romaine lettuce, tomato, ¼ cup grated cheddar cheese, and ¼ cup black beans. Dress with salsa a dollop of sour cream or creme fraiche and serve with ½ of a wholewheat pitta.	Prawn wraps: Toss some prawns  in a bowl with ¼ cup canned sweetcorn, ¼ a sliced avocado, and ¼ cup chopped tomato — add 2 tablespoons of bottled Italian or Caesar dressing. Wrap up the mixture in a whole-wheat tortilla wrap and serve with a large green salad dressed with 2 tablespoons of the dressing you used for the wrap.	Grilled fish 1 portion of grilled salmon (or any fish you desire) with 1 cup of steamed broccoli and ½ cup of brown rice. Serve with a green salad if desired.	Breaded Turkey Burger Breaded Turkey burger made with turkey mince, 3-4 tablespoons shop bought salsa (check ingredients for nasties!), and 1-2 tablespoons seasoned breadcrumbs; you can make these yourself by toasting a slice of bread and blitzing in blender. Grill burger for about 6 minutes on each side until cooked through. Serve with a large green salad; topped with ⅓ cup canned sweetcorn and 2 tablespoon grated hard cheese and dressed with home made vinaigrette

DO NOT FORGET TO ADD YOUR LOTUSLITE!

10 ways to stay on track...

1. Choose your ‘goal dress’. This could be an old favourite or a new LBD that’s just a little too tight, but either way, it’s got to be something you know will make you feel amazing. Think too of the occasion when you're going to wear it: make this a realistic target that you are aiming for a few months hence.

2. Be sensible with calorie counting. As a guide, women aiming to lose weight should try and stick to 1500 calories a day. Aim to rethink your food choices, swap in healthier food options, cut down on snacks, get more active to increase your calorie burn. The healthiest and most sustainable weight loss is gradual - aim for 0.5kg-1kg a week, says M&S nutritionist Helen Stephenson.

3. Don't skip meals. Not even the fasting diet advocates skipping meals - just eating smaller ones. Skipping meals - in particular, breakfast - can make you more likely to snack on high-fat or high-sugar snacks. Try these low-calorie breakfast ideas

4. Eat a balanced diet. Try not to exclude whole food groups, as this can limit the nutrients that are vital to your everyday needs. Aim to eat plenty of fruit and vegetables with each meal, chose wholegrain carbohydrates, lean protein and skimmed milk.

5. Boost your five-a-day. Fruit and vegetables are ideal healthy snack options (for example, carrot and celery sticks with low fat dip, handful of dried fruit or mixed fruit salads), but vegetables tend to contain less sugar than fruit and are higher in many vitamins and minerals. Try and get your five-a-day from three portions of vegetables and 2 two of fruit.

6. Easy swaps. Simple food swaps will help reduce your calorie intake. For example, use tomato-based sauces rather than creamy ones, and choose lean and skinless meat rather than skin-on varieties. 4 quick flat tum food swaps

7. Eat more fish. Fish is a great source of protein and low in saturated fat. Most of us don’t eat enough fish so try to include at least two portions a week. Ensure one of these is an oily fish (such as sardines, salmon or mackerel) as these provide omega-3 fats which, as part of a healthy diet, can help to keep your heart healthy.How to cook healthy oily fish

8. Make your snacks healthy. Even a healthy diet can include snacks, just think about portion control - aim for no more than 150 kcals per snack (that’s  a handful of nuts and dried fruit, two Ryvita crackers with a tablespoon of cottage cheese or roughly four squares of milk chocolate - although we'd recommend dark choc over milk).Low-calorie snack ideas

9. Get more active. The more you move around, the more calories you burn, obviously. You will lose weight, provided you keep an eye on your calorie intake, and improve your body shape at the same time. You'll also feel more confident in yourself, happier and should sleep better too. All of which will help in your summer dress campaign. Aim to take some form of exercise every day - even if it's just walking up the escalator, running for the bus or parking your car at the far end of the supermarket car park so you have to push that heavy trolley just a bit further.

10. Stay hydrated. Drinking water regularly throughout the day is the key, but if you find that a bit dull, diluted fruit juice and even weak tea and coffee can count towards your fluid intake. 10 reasons we should all drink more water

#Strongnotskinny

Some disclaimers...

• I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
• I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
• I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
• Everyone is different - make sure you're doing what works for you, not just following what's listed here.