HOW TO EAT

TAKE FISH OIL

It’s a catch-all for both health and fat loss. A study published in the journal Cell found that omega 3 fatty acids improve insulin sensitivity, reduce inflammation and lessen muscle soreness from exercise, allowing you to recover faster. There’s also evidence that fish oil suppresses genes that are responsible for fat gain and increases fatty acid oxidation. Research suggests 4-6g daily is best so take one or two capsules with breakfast, lunch or dinner.

THINK INCLUSION

According to a hefty body of psychological research, it’s easier to concentrate on positive rather than negative lifestyle change. “Concentrate on what you will eat, not what you won’t,” says trainer Jess Wolny. “Have a glass of water when you get up, and if you want a Snickers, have a piece of fruit first, then eat the bad thing if you still want it. Make sure you eat five portions of veg a day – and slowly up it. Eventually, the good stuff pushes out the bad.”

USE MICROSTEAMING

Your microwave’s good for more than just ready meals and reheated leftovers. The simplest way to prepare almost any veg is micro-steaming. Sandwich your greens between two double layers of slightly damp paper towels, then microwave them on full blast. Broccoli and asparagus are done in two to three minutes – and they keep more colour and flavour than when they’re boiled or pan-steamed.