Shed some pounds

Health writer and nutritional therapist Sarah Hanson suggests ways to lose weight

As the summer gets into full swing and those Speedos call from the back of the drawer, it's time to start thinking about losing a few pounds and shrinking that waist back to pre-winter levels. But with so many diet options available, what is the best way to get back to your fighting weight?

One of the biggest mistakes people make on a diet is to skip meals. In fact, this hinders weight loss. When you don't eat, your body goes into starvation mode, which slows down your metabolism and stores excess calories as fat. By sticking to three meals a day, as well as a mid-morning and mid-afternoon snack, your body will get used to regular meals, and know it can burn fat, rather than hold on to it for dear life.

The body is in best fat-burning mode when blood sugar is kept even. As well as eating regularly, you must eat the right stuff, especially carbohydrates. The best ones, such as oats, wholemeal pasta and brown rice, release energy slowly. Eating fast-release foods, such as sweets and refined white bread, raises blood sugar to unhealthy levels, causing the body to remove excess sugar and store it as fat. Caffeine and alcohol also raise blood sugar, so should also be kept to a minimum. Water and herbal teas are the best drinks.

Combining protein with carbohydrate also slows down the release of sugar into the blood. For breakfast you could enjoy a bowl of no-sugar muesli with milk and/or plain yoghurt or a piece of wholegrain toast with peanut butter or a boiled egg. Fresh fruit and a small handful of unsalted nuts make a great snack. For lunch eat a sandwich on wholemeal or rye bread packed with salad and a low-fat protein filling such as fish, chicken, or egg (ditch the mayo). Supper should include some lean protein, a small portion of slow-release carbohydrate and plenty of steamed vegetables. Exercise is also an appetite suppressant, so find a sport you enjoy and go for it.