Planning to lose weight

Watch the fat fall off by utilising a combination of a sensible eating plan, our 2009 exercise programme and a generally active lifestyle. Fitness expert Gary Dawkins has got us up and running with his weekly series. Today, he looks at healthy eating habits.

• Your 2009 fitness programme: Week 3

Healthy eating tips

-Eat breakfast to kick start your metabolism and improve memory, mood and energy levels.

-Fruit and veggies are your friends - full of antioxidants, dietary fibre and phytochemicals that can reduce the risk of heart disease and cancer.

-Enjoy occasional snacks. Nibbles such as fruit, nuts or wholegrain crackers between meals boost the metabolism and energy levels.

-Go low fat. Some fat is necessary in the diet to provide essential fatty acids and fat-soluble vitamins.

We need to limit the saturated fats such as fatty meats, full cream dairy products, cakes, pastries and deep fried foods. Unsaturated fats, such as Omega-3, found only in oily fish, offer benefits for the heart and immune system.

Mono-unsaturated fats, found in olive oil and avocados, are rich in antioxidants.

-High fibre foods help us feel full, which is great for fat loss. Soluble fibre can lower cholesterol absorption.

-Often we think we are hungry, when we are really only thirsty. We need at least 8 glasses of water a day. Limit fruit juice, soft drinks and alcohol.

-Slow down your eating time so your body has a chance to tell you it is full before you over feed it.

-Eat smaller meals more often rather than one or two extra large meals a day.

Try eating your evening meal three or more hours before going to bed.

-If you really enjoy complex carbohydrate foods such as white rice, potatoes and bread - try having them for lunch rather than your evening meal.

These foods are fast releasing foods and if not burnt up will go directly to fat stores.

The well-known 80/20 rule certainly applies when dealing with fat loss, fitness and nutrition - 80% of fat loss and fitness improvements comes down to what we eat for 80% of us 80% of the time.

For fitness improvements we must have the appropriate energy before completing the exercise so the body can work at the required effort level to overload and therefore improve fitness levels.

The body must have the appropriate fuel so it can recover quickly and be ready for the next session.

And the body needs to have enough antioxidants in the form of vitamins and minerals to keep the immune system strong so the excess load we are putting on it can be managed.

For fat loss, the equation is simple - if calories in are greater than calories out - we put on weight in the form of body fat.

If calories in are less than calories out we lose weight in the form of fat loss.