BONUS TIPS

SLEEP MORE

Always hungry? Hit the sack earlier: a 2010 study from the University of Chicago concluded that sleep deprivation produced high levels of ghrelin (the hunger hormone) in dieters, as well as affecting their insulin stability and causing snack cravings. “If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels,” said study director Plamen Penev. “In our study it reduced fat loss by 55%.” Aim for eight hours, minimum.

RETOOL YOUR KITCHEN

According to research by food scientist Dr Brian Wansink, you’re three times more likely to eat the first food you see in your kitchen than the fifth one. Wansink’s conclusion? If you want to lose weight, rearrange your cupboards, sideboards and fridge so the first foods you see are the best for you. Cereal goes in cupboards, fruit stays on the side. In the fridge, move the bad stuff down into the crisper and put the veg on display.