Your fight-the-fat PLAN

If you want to lose inches from your waist you need to shed body fat. “Fat takes up more space than muscle, so the less fat you have the slimmer you’ll look,” says nutritionist and weight-loss expert Fiona Kirk (www. fionakirk.com). “A 1lb metal weight could fit in your pocket, whereas 1lb of cotton wool would fill a huge bag – while they both weigh the same, one takes up a lot less space. “The same is true for fat and muscle. You and a friend could both weigh 10 stone but if you have more muscle and less fat, you’ll look a good deal more toned and wear a smaller dress size than your friend, despite weighing the same.”

What can I eat?

In short you can eat everything as part of this healthy, balanced diet plan as long as you follow a few simple rules….

EAT PROTEIN WITH EVERY MEAL AND SNACK

By protein we mean meat, poultry, fish, eggs, yogurt, cheese, nuts, beans and pulses. “Protein helps you to feel full faster, so by having it with every meal it will help you eat less overall,” says Fiona. “It’s also essential for building muscle. Not only does having more muscle help you maintain your strength, it also helps you keep the weight off. Muscle burns calories even when you’re resting – so the more muscle you have, the more calories your body can burn.”

EAT FAT TO LOSE FAT

“Fat helps you feel satisfied, lifts your mood, raises your metabolic rate, slows down the absorption of your food and fights off cravings so you’re not tempted to reach for sugary foods,” says Fiona. It’s all about moderation though, because even healthy fats are high in calories. Oily fish such as salmon, olive oil, avocadoes and nut butters are all healthy fats that you can enjoy regularly – but stick to one or two portions a day.

SNACK SENSIBLY

A snack should be just enough to take the edge off until your next meal. “Make it a balance of fruit or veg, healthy fats and protein,” says Fiona. Try 1 tbsp of houmous with veg sticks, a small pot of Greek yogurt with berries or an apple with 1 tsp of peanut butter.

STEER CLEAR OF SUGAR

Tackling your sweet tooth could make a big difference to your inch loss. “Your body turns sugar into energy, but if you don’t burn it off it gets stored as fat, usually around your middle,” says Fiona. “If you regularly eat too much sugar your body struggles to process it from your bloodstream, increasing your risk of type 2 diabetes, heart disease and stroke.” Satisfy sugar cravings with fruit and a few almonds, Greek yogurt with a little honey or a piece of very dark chocolate and a couple of walnuts.

BE CAREFUL WITH CARBS

Carbohydrates such as fruit, vegetables, rice, pasta, bread and potatoes give your body energy, so they are an important part of your diet. Eat too many though and you could experience issues with blood sugar so your body stores fat instead of burning it. Veg should be your main source of carbohydrate so pile them high on your plate. Starchy carbs such as rice, pasta, bread and potatoes should always be a small part of your meal instead of the main event. “Choose wholegrain versions and small portions – think 2 tbsp of cooked rice or pasta per meal,” says Fiona. Save refined carbohydrates – such as those found in cakes, biscuits and white rice and pasta – for occasional treats in sensible portions.