diet

It’s a nauseating, mind-boggling condition people literally lose sleep over, but help is at hand from a veteran of the skies who shares his best tips

Post-holiday blues are a nightmare, even more so if you suffer from jetlag after a long trip. Feeling like your body operates on a different time zone once you come back home is disorienting.

But there are ways to beat the nasty phenomenon, according to a travel expert who has seen and done it all. Even more remarkable is that these are simple tweaks that do not cost a thing.

Al Smith is a seasoned pilot, currently working as senior first officer for British Airways. He is no stranger to jetlag, having flown across time zones and seen sunrises from the comfort of his own cockpit.

He follows a strict sleep routine to ensure he is fresh as a daisy whenever he is manning a plane. In a recent edition of British Airways’ High Life magazine, he said: “After years on short haul, I had a rhythm – early starts or late finishes, never both.

“But long haul is a different game. These days, I spend at least one night a week wide awake under the stars – but that doesn’t mean I have to lose a night’s sleep.

“I plan ahead: sleep before departure, nap after landing and squeeze in a siesta when I can. The key?

“Prioritising rest and making time for it, no matter what time zone I’m in.”

Top 10 tips to beat jetlag

1. If the hotel curtains don’t close properly, grab a coat hanger with trouser clips and clip the curtains together. It’s a lifesaver for daytime sleeping.
2. Limit alcohol.
3. Don’t sleep for more than three hours on landing day. If it’s after 3pm, try to stay up and just go to bed early.
4. If you’re a tea lover like me and nothing else will do, invest in quality decaf tea. It’s perfect for enjoying at any time of day or night.
5. Strategic napping is essential – just don’t do it on a subway in Tokyo.
6. Turn your phone to dark mode and switch on ‘Sleep’ or ‘Do Not Disturb’ at bedtimes.
7. Don’t go shopping just to kill time on landing day – you will only buy things you don’t need. Early in my career, I woke up to find I’d cleared out the entire miniature toiletries section of Walgreens after landing in Seattle.
8. Don’t oversleep while recovering from jet lag – in my experience, it prolongs my adjustment time.
9. Get outside and do some light exercise. Sunlight is a natural reset for me and is essential when it comes to acclimatising.
10. If you’re trying to stay up, never sit on the bed! Trust me – before you know it, you’ll be on your back and spark out. You’ve been warned!

Among the most important things for people to get right is their sleep hygiene. According to Al, it helps the body adjust to a new time zone easier and more effectively.

He said of his own experience: “Every time we’ve moved house, my first priority has been: ‘How do I make my new bedroom feel like the best hotel room ever?’ I prefer total darkness when I sleep – I highly recommend plantation shutters with a blackout screen.

“Zero light is incredible and allows me to sleep both day and night. Temperature is also vital.

“I think I have a two-degree tolerance before I’m either too hot or too cold. Yes, it’s the UK – but it reached 40°C in the last few years.

“Air-conditioning is the way forward! And quality bedding is another must.”

One of the main symptoms of jetlag is insomnia and it’s something Al also had first-hand experience of. He told the magazine: “There have been occasions where oversleeping on what we call ‘landing day’ – a sacred day that should be free of tasks – has led to bouts of insomnia.

“It’s taken me years of flying to figure out that if I check the clock twice and it’s still within the same hour, it’s time to get up, have a warm drink (obviously not caffeinated) and watch a bit of TV. Otherwise, I spend the entire night tossing and turning.”

OPENING up her bank account, Grace Parkin can hardly believe how healthy her balance is – and it’s all thanks to Mounjaro.

The mum-of-one says the weight-loss jab has not only helped her slim down to a size 12 from 26, dropping 9st – but it’s stopped her £1k-a-month “boredom spending” sprees.

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The estate manager, from Sheffield, had been looking into weight loss surgery but decided to try Mounjaro in May 2024 as a less invasive way to shed the pounds.

Grace, 34, was 17st 9lbs before starting the weekly injections and has now lost 9st 4lbs, making her a slender 10st 7lbs and a size 12.

But she credits the drug, which she is still taking, with not only helping her control her diet but also her out-of-control spending habits.

Previously, the mum-of-one was blowing up to £1,000 a month on luxuries including clothes, eating out and alcohol.

She told The Sun: “I was an impulsive spender before.

“I was spending between £600 and £1,000 a month on recreational things. I’d just be buying shoes – trainers, Uggs, boots.

“Then it would be buying loads of jumpers and holiday clothes, even when I’d not booked a holiday.”

Grace said at her worst, she could spend up to £300 while sat on the sofa.

She explains: “I wasn’t getting into debt, but if I was bored in an evening – I’d buy from Boohoo, PrettyLittleThing, Shein – any brands that did plus-sized clothes.”

Meanwhile, Grace impulsively went on shopping trips several times a week purely for the thrill.

She said: “Two or three times a week, I’d be in my local shopping centre and would come out with bags of stuff. I’d go to Primark and pick up five or six tracksuits for my son.

“I was void-filling – looking for that adrenaline. If I could spend money and it could give that rush – I’d do it.”

Despite being in a well-paid job and always paying her bills, Grace said by the end of the month her wages would be gone.

But since being on Mounjaro, Grace had cut her spending down and now saves £600 each month.

She said: “Now if I need something, I buy it, but I no longer buy things due to boredom. I’m saving in excess of £600 a month.”

“”I am sure my Uber Eats driver probs think I’ve died.

“My Evri driver asked, ‘Is everything alright?'”

My spending diet plan – and how I stay on track

SAVVY saver Karen Powell keeps her spending on a strict diet plan to save her hundreds of pounds every year.

Karen, from Surrey Hills, has budgets for different outgoings and checks her bank statements each week to make sure she’s on track with her money.

The 63-year-old, who runs the time management and organisation skills company The Organising Lady, said: “It’s so important to slim down your spending for your mental health, relationships, and family.

“There’s nothing worse than worrying about money.

“Spending can be addictive if you’re not careful – it’s a dopamine hit going shopping.”

To keep her finances on track, Karen limits her spending.

“I try and stick to £100 a week on food.

“We’re careful with holidays, and will only have two ‘splurge meals’ out while we’re away.

“Me and my sister set a £20 limit on birthday and Christmas presents.

“And me and my husband don’t buy gifts for each other.”

She makes sure to never throw away any food by bulk cooking and freezing – which she reckons saves her £600 a year at least.

She also puts time in her diary each week to monitor her finances.

“Once a week, I’ll look at my bank account to make sure I haven’t splurged and so I can keep track of what I’ve spent.”

She also has “treat” days where she’ll buy affordable things for herself to avoid overspending on big shopping trips.

“I’m human and I love clothes – I just make sure I choose well now, and stick to the rule of one in, one out and sell my unwanted clothes on sites like Vinted.”

Some users of the weight-loss jab have reported a secondary side effect that has helped them to curb impulsive spending.

It’s thought the drug – and other GLP-1 medicines – can not only help to intercept brain signals associated with food cravings but for shopping splurges as well.

We previously revealed how the drug helped another user who was struggling with a cocaine and gambling addiction.

Binge drink and gorge on takeaways

Grace has struggled with her weight for years.

She previously got a gastric balloon in 2009 – when she was just aged 18  – but she only lost three stone and found it didn’t help with her eating habits.

She was never a “big eater” but would find herself gorging during the weekend.

Grace would stick to a strict healthy diet during the week, but it would all go out the window at the weekend when she would binge drink and gorge on takeaways and bacon butties.

She said: “I’d think, ‘It’s the weekend – I can treat myself to a takeaway’.”

She would often go out drinking on a Friday or a Saturday and eat a pizza on her way home.

To mop up her hangover the next day, she would tuck into a bacon sandwich and a takeaway.

She says: “By Monday, I’d hate myself and be back on the diet.”

But when she realised her diet wasn’t working she started to look into surgery options, before trying Mounjaro as a last ditch attempt to shift the pounds.

Grace said: “It’s been incredible. It turns the food noise off.”

She added it has stopped her cravings to gorge on fast food and while she might still occasionally have a takeaway, she’ll opt for a smaller meal.

She explained: “It removes the guilt from food.”

The only bad side effects she has experienced are feeling cold and nauseous and stomach discomfort.

She said: “I had sulphur burps for one day, but I’d take that every day.”

Grace has also seen the mindset shift help with other aspects of her life – including her spending habits.

How you can slim down your spending

ANDREW Hagger, founder of MoneyComms, shares his top tips to slash your spend and avoid piling on the pounds.

Slim down your direct debits

Check your last few bank statements to see if there are any regular payments or subscriptions you can do without.

Cancel any non-essential direct debits to give your bank balance a breather.

Slash your lunchtime spend

Take a few minutes to make sandwiches for the next day to save a packet compared to shop bought lunches.

Dine out on switching bonuses

Switching your bank account could help you to bag a cash lump sum.

You could earn £100 or more by swapping banks, which can give your balance a big boost.

Shed costly credit card balances

You may be able to save hundreds of pounds by switching to a 0% credit card if your credit score is good.

You can transfer your balance to a 0% credit card for up to 34 months without needing to pay interest.

Drop your overdraft

You could save money by ditching your overdraft and paying with a credit card instead.

Doing so could slash your interest rate from 40% to 24.9%.

But if you pay off your card in full each month then it won’t cost you a penny.

Previously, she would splash out on clothes, holidays, eating out and alcohol without so much as a second thought.

But now she only buys what she needs – and credits the control the drug has given her.

“I didn’t try to curb my spending – it just naturally happened,” she said.

“I had money left after the first month on Mounjaro and thought I’d missed a bill.”

Grace doesn’t usually do a weekly food shop but estimates that if she did it would have been £160 before and now would be around £50.

“Before I’d go looking for tea and pick up 20 other things. Without realising I’d spend £50,” she said.

“Now I don’t go in and look at crisps and puddings.”

Grace says she has seen some harsh comments about those choosing to take the jabs.

But she said: “Why would you want to be miserable?

“When I say I have battled obesity and used medication people say ‘you’ve cheated’.

“I’ve tried it the hard way. This has been life-changing. It’s saved my life.”

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Do you have a money problem that needs sorting? Get in touch by emailing [email protected].

Plus, you can join our Sun Money Chats and Tips Facebook group to share your tips and stories

HAVING struggled to lose weight for years, it was a simple diet change that finally helped Emma Dennison to shed the pounds.

But with her huge weight loss came a big surprise – hiding under her loose skin.

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Emma had tried to lose weight for years without success.

And after a catastrophic knee injury left her unable to exercise, she decided it was time to give up.

The 42-year-old weighed more than 20 stone, and as her size grew, her self-esteem shrank.

“I wasn’t always big. I was a bit heavier in school, but I stayed active through university,” she said.

“Then in 2006, I completely blew out my knee. I was in a full cast for eight months. That’s when the weight started creeping on.

“It wasn’t that I was eating junk all day – I just ate too much. And food became my comfort when life felt overwhelming.

“I didn’t recognise myself in the mirror. I’d stopped shopping for clothes I liked. I always had to go to the ‘fat shop,’ and even then, I hated everything. I stopped being in photos. I’d take a thousand of my kids and husband, but I’d avoid the camera.”

Emma is a full-time sheep farmer and mum to Henry, now ten, and Thomas, 8.

Her life never slowed down and she struggled with emotional eating and portion control.

When Emma and her husband Mervyn, from Tipperary, Ireland, began trying for a third baby, she didn’t suspect her weight might be a factor.

She said: “All my hormone levels were fine, but we tried for two years and nothing happened. Eventually, I just said, ‘That’s it. We’ve got two beautiful boys. It’s not meant to be.’”

With the baby dream put to rest, Emma decided it was finally time to focus on her health and gave the 1:1 Diet by Cambridge Weight Plan a go, a programme that mixes meal replacements and normal food with consultant support.

Starting the plan in September 2021, Emma steadily lost weight.

She said: “By May, I was down nearly six stone. Then the scales stopped moving. I was confused. Until that point, I had been consistently losing weight.”

THEN CAME A SURPRISE…

“One night, just for the craic, I took a pregnancy test. I was sure it would be negative… but it wasn’t,” she recalled.

“I was sitting on the toilet at half eleven at night, staring at it thinking, ‘Oh my God. I’m pregnant.’ I didn’t want to wake Mervyn so I lay awake half the night thinking about how I would tell him.”

When she saw the doctor the next day, the news got even more shocking.

“He said, ‘Emma, you’re not just pregnant – you’re already 15 weeks along.’ The weight loss had hidden my bump under loose skin”, she says. Her third pregnancy, Emma says, was worlds apart from her previous two.

“I had no Symphysis Pubis Dysfunction. I was active right up to the end. Two days before my C-section, I was shearing sheep. I honestly believe losing weight made the difference. I felt strong and capable for the first time in years.”

After giving birth to her miracle baby Alistair two years ago, Emma focused on expressing milk, a goal she hadn’t achieved with her older sons.

“I was constantly hungry while expressing. A lot of the weight went back on, but I didn’t panic. I knew I had a plan,” she said.

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She returned to the 1:1 Diet in May 2023, and by December had lost the additional weight, reaching a total loss of eight stone.

Emma now fluctuates comfortably between a size 12 and 14.

She said: “Size 10 doesn’t suit me. I’m curvy and that’s okay. I’m in my 40s now, not my 20s. I want to be healthy, strong, and confident.”

One of the biggest changes came when she began to love fashion again.

She said: “I remember walking into a shop and picking up a top, knowing it would fit. I sat in the car afterwards and cried. That was a freedom I hadn’t felt in years.”

Since then, Emma has become a 1:1 consultant herself, training up while on maternity leave so she can help others see a similar transformation.

And her proudest moment came when she completed Couch to 5k – something her 14-year-old self never imagined.

She said: “I was forced to run a 1,500m race in school. I came dead last – and I mean a long way last. People laughed. When I hit 5k, I thought, ‘Up yours’ to every single one of them.

“Losing weight gave me back my fertility, my health, my confidence and my identity. And I no longer hide from the camera.” 

Cheryl Burke has opened up about her weight loss journey as she shared the diet that she followed to help her shift the pounds, as well as her current exercise regime

Cheryl Burke has opened up about her impressive weight loss journey, detailing how she slimmed down from 150lbs to 109lbs. And she said it included regular helping of one food.

The star of Dancing With the Stars said that a particular meal plan played a crucial role in her shedding weight. Speaking with US Weekly, she shared that at her ‘heaviest’ she was 150lbs, but now she’s enjoying increased energy levels and a much lighter weight.

The dance pro expressed satisfaction with her current weight and mentioned that she’s stopped “trying” after reaching her desired goals. She also highlighted that daily weigh-ins became a “problem” for her, so she ditched the habit.

What did Cheryl Burke eat to lose weight?

Cheryl maintains a diverse diet full of nutritious foods to keep herself going. Her day often includes a good dose of one unusual item – liquorice – and a calorie-rich morning shake that has more “than any of my meals that I’m eating.”

She also explained that she habitually drinks a matcha from Peet’s Coffee every morning alongside a “warm pretzel bread”. She admits: “I’ll get it because it’s just the best thing in the world. I’m very lenient.”

Additionally, Cheryl has embraced a meal plan from ZEN, a delivery service that brings fresh, ready-to-eat food right to her doorstep.

This service supplies her with about 1,200 to 1,400 calories per day, featuring an array of dishes and nibbles such as oatmeal with fruit for breakfast, pita, hummus, chips, and salad. She said: “It’s not diet food, it’s real food.”

ZEN, an acronym for Zero Effort Nutrition, is a meal delivery service that promises to deliver ‘organic & farm-to-table, health-conscious meals’ directly to your doorstep. The service offers a range of meal plans tailored to various goals, such as weight loss, maintaining a healthy lifestyle, or following a vegetarian diet.

Cheryl revealed that she started using ZEN around five or six years ago as a healthier alternative to her usual drive-thru meals. She noted that this made a significant difference, especially as she had become an “emotional eater” despite being an active dancer.

She shared: “I would only eat at night. Now I don’t even remember the last time I had fast food; it’s just not something I’m craving.”

Cheryl also commended the meal service for bringing more “balance” to her diet. She cautioned against ‘starving’ herself as it was counterproductive and didn’t align with her body goals.

She also candidly discussed her personal self-consciousness. She admitted that she used to avoid eating in front of others due to fear of being labelled overweight, particularly in front of her fit colleagues from the show.

Cheryl’s exercise regime

As for her exercise routine, although Cheryl no longer trains as a dancer, she maintains a modest fitness regimen to stay healthy. This includes walking her dog a “couple of miles a day” and regularly using her treadmill, which she also utilises while creating beauty content for social media.

She added: “I actually can only edit content on a treadmill. It’s the craziest.”

The findings come as Robert F Kennedy Jr advances plans to ‘Make America Healthy Again’ under President Donald Trump.

The Centers for Disease Control and Prevention (CDC) in the United States has released the summary of a new survey confirming that ultra-processed foods make up a majority of Americans’ caloric intake.

The study, published on Thursday, involved tracking the meals and snacks of Americans from August 2021 to August 2023.

During that period, 55 percent of the calories consumed by Americans came from ultra-processed foods, according to a mean calculated by the survey authors.

That number was even higher for younger people involved in the study. Youths ranging from age one to 18 reported that nearly 62 percent of their diet was highly processed. That number dipped to 53 percent among adults over age 19.

Ultra-processed foods are common and can take a variety of forms, from pre-packaged snacks, frozen foods and bottled soda drinks.

But Thursday’s findings are likely to add fuel to a campaign under Health and Human Services Secretary Robert F Kennedy Jr to reform the US diet, as part of his “Make America Healthy Again” campaign (MAHA).

Just one day before the latest CDC numbers were published, Kennedy used his social media account to once again blame high-calorie, processed foods for a variety of ailments.

“Genes don’t cause epidemics. They may provide a vulnerability, but you need an environmental toxin — and we know what it is. It’s sugar and ultra-processed foods,” Kennedy wrote on the platform X on Wednesday.

Studies have repeatedly shown links between highly processed foods and detrimental health conditions like obesity, cardiovascular disease and diabetes.

Kennedy, however, has been criticised for seeking “environmental toxins” to explain conditions like autism, which researchers largely believe to result from a variety of factors, including genetic ones.

Thursday’s survey results are part of a long-running study tracking what American adults and children eat and drink on a daily basis through interviews, body measurements and laboratory testing.

Known as the National Health and Nutrition Examination Survey (NHANES), the study has its limitations: Interviews rely on self-reported food consumption, for instance.

But its origins stretch back to the 1960s, and since 1999, the study has continued without interruption, according to the CDC. About 5,000 people take part each year.

In the latest edition of the survey, researchers found that income played a significant role in how much ultra-processed foods were consumed per household. High-income groups corresponded with lower mean percentages of highly processed foods consumed.

This was particularly pronounced among adults. For those whose salaries were equivalent to 3.5 times the federal poverty level or more, a mean of 50.4 percent of their diet was comprised of processed foods.

That number rose to 54.7 percent for those whose incomes were slightly above, at or below the federal poverty level.

The survey also identified the primary culinary culprits behind Americans’ consumption of highly processed foods.

Sandwiches, including burgers, were the highest source of ultra-processed foods, comprising 7.6 percent of the calories consumed by youth and 8.6 percent for adults. Sweet bakery foods were the next highest category, at 6.3 percent for minors and 5.2 percent for adults.

Sweetened beverages and savoury snacks were also prominent sources of calories.

But the study did contain some positive news, showing that the mean consumption of ultra-processed foods had decreased.

In the survey period from 2013 to 2014, adults consumed a mean of 55.8 percent of their calories from highly processed items. But by the current period, that number slid to 53 percent.

Luka Doncic is a changed man.

Just look at the photos accompanying a new “Men’s Health” feature on the Lakers superstar.

He’s slimmed down. He’s toned.

“Just visually, I would say my whole body looks better,” Doncic said in the article published Monday.

His altered physique, however, is not what makes Doncic a changed man. His sleek new look is the result of much bigger changes in his lifestyle this offseason.

According to the article, Doncic has been home in Croatia where he gets in two 90-minute workouts a day. The sessions included deadlifts, dumbbell bench presses, lateral bounds, resistance band drills, sprints and hurdles. The workouts wrap up with Doncic on the basketball court shooting jump shots.

And Doncic’s eating habits have changed too. His diet is now gluten-free, low-sugar and high-protein. He also uses an intermittent fasting plan the article says is “designed to limit inflammation and help his body recover better.”

The Mavericks selected Doncic with the third overall pick in the 2018 draft. He was the NBA’s rookie of the year that season. The 6-6 guard is a five-time All-Star selection and led the Mavericks to the 2024 NBA Finals.

But in early February, Doncic was shipped to the Lakers in a deal that sent Anthony Davis to Dallas. According to an ESPN report at the time, the Mavericks initiated the talks at least in part because of “significant frustration within the organization about Doncic’s lack of discipline regarding his diet and conditioning.”

Doncic acknowledged that narrative during his introductory news conference with the Lakers on Feb. 4 and said it would motivate him moving forward.

“It’s a motive,” Doncic said. “I know it’s not true. I know. But it’s a motive … it’s a big motive for a long run here.”

Apparently, he meant it. The day after the Lakers were eliminated by the Minnesota Timberwolves in the first round of the playoffs, the Men’s Health article states, Doncic texted his manager saying he was ready to begin his offseason workouts.

Doncic has worked with the same trio of fitness experts — a physiotherapist, a trainer and a nutritionist — since 2023, but this offseason has been different.

“I think that this summer, he sees the difference, and he’s really happy,” Javier Barrio, Doncic’s physiotherapist, told Men’s Health.

Doncic indicated that his newfound dedication to wellness won’t end once the season begins.

“This year, with my team, I think we did a huge step,” he said. “But this is just the start, you know. I need to keep going. Can’t stop.”

He added: “If I stop now, it was all for nothing.”

Unfortunately, this dietary rule is particularly unfavourable for those who want to eat three large meals daily

Italy, Japan, and Costa Rica might appear very different on the surface, but they are actually connected by a surprising common trait. These countries boast three of the globe’s six exclusive ‘Blue Zones’ where inhabitants are reportedly 10 times more likely to live to 100 than anywhere in the United States.

However, not living in these longevity hubs isn’t a reason to despair. A potentially game-changing key to the residents’ long lives has recently been revealed—it’s all about a strict practice called the ‘80% trick’ or ‘Hara Hachi Bu.’

This dietary rule is particularly unfavourable for those who want to eat three large meals daily. People in Blue Zones usually have a small meal later in the day, deliberately stopping at about 80% fullness, hence the name of the rule.

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It’s said this practice helps prevent the common ‘food coma’ feelings that can occur after overeating, while also enabling residents to stay active throughout the day. It is mainly practised by Okinawans on one of Japan’s smallest islands, as noted by Blue Zones explorer Dan Buettner.

According to a previous Mirror report, he wrote online: “The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry’.”

Previous research suggests that they exist in a ‘calorie deficit’, consuming only 1,900 calories instead of the usual 2,000 to 2,500, which is associated with a reduced risk of diseases related to ageing.

These views are echoed by Dr Deborah Lee, a GP at Dr Fox Pharmacy, too. She told the Mirror that eating less may even help to reduce ageing.

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“Imagine what 80% of your meal would look like, and aim to leave 20% behind,” she said previously. “Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate.

“With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia.”

Dr Lee suggested that eating slowly can help one adhere to the 80% rule. Research supports this theory, with a 2012 study indicating that slower eating is associated with increased satisfaction and less hunger between meals.

She continued: “Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate.

“The diet has many benefits. You don’t have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition.”

DOES it feel like you’ve tried everything in your quest to lose those final pounds?

While the world is obsessed with Ozempic-like fat jabs, not everyone wants to resort to injecting drugs to shed weight. But what’s the answer when all the fad diets have failed?

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As a nutritionist with over a decade of experience, I’ve seen it all from quick fixes to restrictive plans that rarely deliver long-lasting results. I’m not alone – most professionals in this space would agree that rigid diets don’t work long-term.

But here’s what does…. Rethinking your approach to weight loss and health by focusing on sustainable habits known as diet ‘anchors’.

Anchors are a common concept that many wellness experts (myself included) use with our clients. Think of them as an antidote to fad diets that don’t hold up over time. 

Like the name suggests, these fundamental vows help keep you grounded and consistent. They are easy to weave into your daily routine, making them sustainable, unlike rigid rules that come with most diets. They become so ingrained that they become natural, which is the key to success.

Many of my clients come in thinking they need to overhaul their diet overnight, but when it comes to health, it’s actually the small, steady shifts that have the biggest impact. 

So if you’re fed up of complicated calorie counting, are struggling with flagging energy levels or can’t seem to stick to the new gym routine, try implementing these tried and tested non-negotiable rules to flip the weight loss switch… 

1. BREAKFAST OF CHAMPIONS

It may be the first thing you eat, but breakfast sets the tone for the whole day. The food choices you make have an impact on your blood sugar levels.

Slurping a bowl of milky cereal or a chowing a syrupy stack of pancakes might hit your sweet spot, but sugary breakfasts send your blood sugar levels on a rollercoaster.

What this means, is that after they spike your blood sugar, you soon experience a crash. It results in a mid-morning energy dip and cravings for the biscuit tin come 10am.

Make sure your breakfast choices lean more towards savoury, protein-rich meals to feel fuller for longer with no nasty blood glucose crashes. 

Protein takes more energy to digest than fat or carbohydrates, which means it slightly increases calorie burn, whilst keeping you feeling fuller for longer.

Panfried mushrooms with melted cheese on toast, anchovy and tomato bruschetta or eggs cooked shakshuka style are a protein-fuelled start to the day.

But if you’re limited on time, or on-the-go, try:

• Boil a couple of eggs the night before and serve with salad leaves or wholemeal toast. Make a veggie frittata which can be eaten cold.
• Whizz together a bowl of fruity overnight oats. Pop some oats in a mason jar and cover with milk. In the morning, add a sprinkling of seeds (which are high in plant-based protein), your favourite fruit and a drizzle of honey. 
• Combine plain Greek yoghurt with berries and top with mixed nuts or chia seeds. 
• Nibble a protein bar with a piece of low-sugar fruit such as an apple or pear.

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2. COLOUR, NOT QUANTITY 

Variety is the spice of life, so if you’re eating the same foods day after day you’ll hit a boredom wall and risk nutritional deficiencies. 

To avoid this food rut, rotate the colours on your plate, aiming for a total of nine different shades every day. 

This is easier than it sounds, and the simplest way is to aim for three different vegetables at each meal. 

For example, sneak diced courgette and colourful peppers into bolognese sauces, make use of frozen bagged vegetables into casseroles and soups and add a side salad to your lunch. 

When you lose inspiration, find new recipes on social media; it’s saturated with accounts showing how to make meals that hit all the spots; healthy, delicious, cheap and quick.

Try doubling up on everything you make for a week or two, so that you can freeze portions. That way you always have a healthy meal when you’re in a hurry.

3. UP AND OUT

Kicking back on the sofa and flicking on Netflix might be your current go-to after dinner, but gentle exercise after eating is a science-backed no-brainer weight loss hack that us nutritionists swear by. 

A short walk within a 60-minute window of finishing your meal can help with weight loss as well as ward off disease. It makes all the difference in how your body absorbs carbohydrates. 

A 2023 study published in the Journal of Sports Medicine showed that 20 minutes of walking straight after eating helped muscle cells use glucose more efficiently from the bloodstream which reduces insulin demand and boosts weight loss. 

No time to walk, or stuck at the house? Pace up and down the stairs – set a goal and see if you can increase how many flights you can do over time – or get some chores done around the house.

4. SPICE AND NICE

Lots of us have to make a conscious effort to cook things from scratch. It’s easier to grab ready-to-eat meals for the family, but this is certainly not the best way to lose weight.

If there’s one thing you can do to liven up meals that you’re cooking from scratch – and keep your diet on track – it’s adding flavour. So, include at least one herb or spice at each meal. 

From adding blood-sugar balancing cinnamon to porridge, topping green smoothies with anti-inflammatory golden turmeric and being extra liberal with herbs like sage, basil and parsley in pasta sauces, getting in the habit of seasoning will help to elevate your meals both in taste and nutrition. 

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You can use dried herbs and spices or buy fresh. To keep costs down and wastage low, you can now buy pre-chopped herbs, as well as onions and garlic, in the frozen section.

Want to take it one step further? Create your own little herb garden on a sunny windowsill. Basil, thyme and mint are all super-easy varieties to grow at home. 

5. SELF-WORTH REIGNS

Sustaining motivation to workout and eat well can be difficult at the best of times, but anchoring your thoughts to your goals is the best way to keep your get-up-and-go firing. Keep in mind that success is about consistency, and it’s those small wins that add up over time.

Mantras can help to reinforce your diet choices, so put pen to paper and make up a few that resonate with your goals. 

Some of my personal favourites include “your choices today build results tomorrow”, and “nothing changes unless you change it”.

Self-worth can often shatter on fad diets, but with diet anchors you feel shaped by your positive health choices, so when you do smash one of your micro goals, be kind to yourself.

Even something simple like getting your nails done, or pampering yourself with a candlelit bath, can help to keep motivation high. And if you do fall off the wagon? Don’t beat yourself up for it, every day is a new day with new possibilities to better your health. 

6. PLATE ART

Learning to become meticulous about how you organise your plate is a simple yet powerful anchor that can help to speed up weight loss, and keep those stubborn pounds off.

To build the perfect plate, it’s important to re-think the way you serve your food; Fill half your plate with non-starchy vegetables such as broccoli, cauliflower and peppers as these are high in fibre and contain a hefty dose of nutrients.

Next, dedicate one quarter to protein – this includes foods like eggs, poultry, red meat or tofu to help support muscle health and promote fullness.

Finally, split the remaining quarter between healthy fats, (including avocado, nuts, and seeds), along with complex carbohydrates such as brown rice, wholemeal pasta or sweet potato as these help to sustain energy whilst providing essential nutrients.

The order in which you eat your food can also make a difference to weight loss – it’s a concept called ‘food sequencing’ and can help to improve your body’s insulin response to food.

To practice food sequencing, eat your non-starchy veg first, followed by your protein and healthy fat sources. Save your carbs until last to help minimise blood sugar spikes and aid fullness. 

Louise Pyne is a registered nutritionist. Find her at www.louisepynenutrition.com and on Instagram @loulou_nutrition.

What a balanced plate looks like

How can you make sure you are eating a balanced, filling and nutritious plate at every meal?

Think of your plate divided into different food groups – protein, carbs, fat and fruit and veg.

Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app Freeletics, told The Sun: “Aim for one to two palm-size portions of lean protein in each meal.”

Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.

The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.

Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.

The Eatwell Guide says: “Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

“There are also higher fibre versions of white bread and pasta.

“Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.”

Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate.

The Eatwell Guide says: “Remember all types of fat are high in energy and should be eaten in small amounts.

“These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

“They’re not needed in our diet, so should be eaten less often and in smaller amounts.”

But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).

Fruit and veg: David says: “Make sure you also get lots of colourful fruit and vegetable carbohydrates too.

“Aim for at least five of these portions a day.

“One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”

Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.