Boost your weight loss

Dr Ro’s top strategies…

✣ EAT THE BEST-QUALITY FOOD YOU CAN AFFORD:

Such as fresh, organic vegetables, poultry and lean meat. Avoid processed foods.

✣ GET YOUR DAILY 15 SERVINGS: Eat four servings of protein, six of veg, two of dairy, three of fat.

✣ EAT EARLY AND OFTEN: Eat the bulk of your calories at breakfast and lunchtime, with a small dinner. By consuming most of your calories before 3pm, it’s easier to lose weight.

✣ AVOID EATING LATE MEALS: Eat no later than three hours before bedtime. ✣ STAY HYDRATED: Drink water with lemon, herbal and green teas.

✣ CHECK YOUR PORTION SIZES:

Eat snacks that are no larger than your closed fist. Cooked vegetables – tennis ball. Raw vegetables – closed fist. Leafy greens – two closed fists. Chopped fruit – light bulb. Hard cheese – domino. Meat – deck of cards, or palm of your hand (minus fingers). Houmous – 2tbsp. White fish – smartphone.

✣ KEEP A DAILY FOOD

DIARY: This will increase your chances of success.

Plus, make sure you…

✣ EXERCISE FOR 15 MINS A DAY: Then gradually increase this to 30-60 mins a day (try a brisk walk or jog, go cycling or join an online workout class).

✣ MEDITATE FOR 15 MINS A DAY: The calmer and more relaxed you are, the less likely you are to overeat. You can find free meditation classes on Youtube.