CUTTING CALORIES

TO LOSE about 1kg a week, you need to cut your calorie intake to 1,500 to 1,800 a day. If you take in fewer calories, the body has to use its own stores of fat.

That works out at a breakfast of 300 calories, 400 for lunch and 600 for your evening meal, plus two snacks of around 100 calories each.

If you fancy a bigger portion of lunch or supper, forgo the snacks. But always stick to the total calories for the day. And when you reach your target weight, don’t start eating too much again.