1. Don't skip breakfast.
There is no evidence that this helps weight loss.
2. It's not just what we eat, but when we eat.
Our body metabolism is more active in the morning, so we burn more calories early in the day.
3. Eat porridge
Eating porridge for breakfast keeps you feeling fuller for longer, so you'll eat less at lunch (for some it could be a lot less).
4. Activate your 'BAT' signal.
The white fat in our belly stores fat. But brown fat (brown adipose tissue - BAT) found high in our chests, in the neck and shoulder areas, burns fat. The more active it is, the thinner you tend to be. One way to activate it is to feel a bit chilly - so turn down your heating thermostat a bit.
5. Drink tea or coffee without milk.
It's thought that tea without milk activates the BAT signal and coffee without milk raises metabolic rate slightly (having milk stops this).
6. Eat a tomato before every meal.
Tomatoes are anti-inflammatory, helpful for artery function. Eating a large ripe, tomato before lunch means you are filling up a fist sized portion of your stomach with something that is 95% water and only about 15 calories right before a meal.
7. Nuts
Nuts are high in calories but eaten in moderation they lessen the appetite. So a mid-morning snack of nuts means you are likely to eat less at lunch. They also have health benefits.
8. Use Black Cumin (nigella seeds).
Add some nigella seeds to your pepper grinder along with the peppercorns. It seems to be helpful in reducing bad cholesterol as well as helping with weight loss.
9. Use vinegar in salad dressing.
Vinegar acts as a wake-up call to the body to switch from storing fat to burning fat. Don't drink it straight (it can damage your oesophogus), but use in salad dressings (and pickled onions and gherkins, etc.)
10. Eat boiled potatoes.
This is the most filling food - so including in a meal means you'll eat less of the other items.
11. Everyday activity is better than exercise regimes.
It takes five minutes of snacking to wipe out a whole hour of exercise. Concentrate on regular activities like standing, moving and fidgeting. Take the stairs, get laughing, singing, cleaning, cooking and gardening.
12. Embrace the scales.
The best device for monitoring weight loss remains the bathroom scales. Doing it twice a day (on waking and right before bed) seems to have the best effect.
Source: Article in Daily Mail, featuring How Not To Diet: the groundbreaking science of healthy, permanent weight loss, by Dr Michael Gregor (£20, Bluebird).
