MAKE THE LITTLE THINGS COUNT

If, like many of us, you have a long procession of failed eating plans in your wake, give yourself a break and try something new. These are the five small tweaks you need to make a big difference in your future efforts

TAKE IT SLOWLY

At the risk of sounding overbearing, we’d advise you to eat at a leisurely pace. Rushing your meals doesn’t allow digestive enzymes time to process what you’re eating, denying your body the satiety it’s craving. Halfway through a meal, pause for a minute. If nothing else, you’ll be a more sociable

dinner companion.

GREEN AND LEAN

Research from Penn State

found that green tea’s polyphenols help to reduce

body fat by boosting metabolism and fat oxidation. The eight-to-10 cups a day necessary to trigger notable losses could prove hard to swallow, so try green tea extract. Though sprinting back and forth to the gents would burn extra calories. Bulk Super Strength Green Tea Capsules,

£13.99, bulk.com

FIRST ORDERS

Never skip breakfast. Your macronutrient requirements can be split across the entire day, and the calorie count here factors in an early-morning feed. ‘Start the day with a well-balanced meal that includes protein, good fats and complex

carbs,’ says Rose.

POWER UP

Protect your muscle mass during fat-burning exercise with this supplement. It contains leucine, a nutrient that accelerates protein synthesis: the process by which your muscles actually use protein. Multipower BCAA 2:1:1 Powder, £21.99, dolphinfitness.co.uk

STEAM AHEAD

According to research from the Journal Of Zhejiang UniversityScience B, steaming has the least damaging influence on veg’s nutrients, while helpfully sidestepping the need to add fats or oils. If you’re cooking in bulk for the week ahead, this three-tiered steamer can prep up to nine litres of food at once – it’s a big step

up from your colander. Russell Hobbs 3-Tier Steamer,

£29.99, argos.co.uk