Week 1: Eat proper meals

Missing meals will NOT help you lose weight - quite the opposite.   

Make time to sit down at the table and eat at a regular time every day. This way, you'll make sure your body gets what it needs, you'll feel full, you won't get the cravings and sugar lows which lead to snacking later on in the day and you'll burn energy (remember your body burns calories digesting a meal! Depriving your body of food also makes your body automatically store fat.

Example:
Breakfast: 1 piece of fresh fruit or 1 glass of fruit juice + 2 slices of wholemeal bread (around 50g) + 1 tsp butter + 1 tsp jam +1 natural yoghurt (100g) or 1 glass of milk + 1 hot drink with no sugar or sweetener.

11.00 Snack (optional): 1 natural yoghurt.

Lunch: 1 plate of salad with low-fat dressing + 100-150g lean meat or fish + 100g cooked carbs (pasta, rice etc) + 200g vegetables (no fat added for cooking or serving!) + 1 yoghurt + 1 piece of fruit.

4.00 Snack (highly recommended): 1 piece of fruit + 1 low-fat dairy-based snack 

Dinner: 1 bowl of soup + 100g steamed/grilled fish + as much veg as you want + 50g bread + 30g low-fat cheese + 1 piece of fruit

Make sure you sit down to eat and take your time. Chew your food properly so that you feel full, and don't forget to drink 1.5 litres of water a day. If you have to eat on the hoof, go for a salad or a sandwich without any fat (no vinaigrette, mayonnaise, butter or hard cheese), then have a piece of fruit and a low-fat yoghurt.