5 Be an early (eating) bird

A typical dietary pattern sees busy people grabbing a quick breakfast or coffee on the run, followed by a light, late lunch and then a series of afternoon snacks and a relatively heavy dinner. Unfortunately, this eating pattern is linked to weight gain simply as we tend to move much less during the second half of the day and are also less likely to wake up hungry for a good breakfast the next day. For many of us, a shift in this schedule is unlikely to happen anytime soon, which means some subtle shifts to our food intake patterns will help to reverse

the daily cycle of higherkilojoule eating towards the second half of the day.

Solution: Commit to making both breakfast and a good lunch a priority. If dinner will be enjoyed after 8pm each night, keep your portions

small and choose lighter options such as salad, grilled fish and vegetables. For some,

enjoying a heavier meal at lunchtime is a great solution.