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Your bikini body plan!

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The 12-week Body Plan will have you feeling and looking amazing this Summer.

PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!

So, if you want to feel amazing buy the plan now it’s a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes!

Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for – get your summer body started now and buy the plan here.

I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!
10/10 Georgina

Super easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!
9/10 Saffron

I found it EASIER TO STICK TO THAN OTHER PROGRAMS
 BUT STILL TOUGH! It’s easy to t into your schedule and builds up strength progressively.
10/10 Sandrine

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Pick ’n’ mix Pilates moves

Get your best body ever with these pick ’n’ mix Pilates moves tailored to your natural shape

While there are no specific exercises that should or shouldn’t be performed depending on whether you have an apple, pear, hourglass or athletic figure, there certainly are some that can help to make your workouts more effective.

‘Pilates can really help you to focus on specific exercises in order to enhance your particular shape,’ says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com). ‘All bodies are different and it pays to know what works for you.’

That’s not to say all women with the same body shape have the same goals, but certain moves can help apple shapes to define their curves, for example, and athletic figures to focus on their glutes. What’s more, everyone can benefit from the postural power of Pilates! ‘Pilates is great for sculpting as it focuses on the stabilising muscles deep in the body,’ Nadine adds. ‘This allows each muscle and joint to work with minimal stress and maximum effort in order to increase strength, flexibility and length.’ The workout as a whole is suitable for all body types, but if you’re short on time, just pick the exercises for your body type.

How to do it

Complete the allotted reps and sets of each exercise before moving on to the next. Perform these exercises in the order they appear.

1. Toe taps

Best for: apple, pear, hourglass

Areas trained: stomach, core, hips

Technique

Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.

Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.

Inhale to return the leg to start position and change sides.

Alternate legs repeating 10-12 reps on each side, bring feet to the floor to rest. Repeat for 2 sets.

2. Criss-cross

Best for: apple, hourglass, athletic, pear

Areas trained: core, sides

Technique

Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.

Inhale as you twist your ribcage to the left and extend your right leg forward.

Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.

Do 6 twists alternating sides. Do 3 sets in total.

3. Glute bridge

Best for: hourglass, athletic

Areas trained: core, bottom, hips, lower back

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Your shape sessions: Oblique Exercises

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Weight loss tips for women

Weight loss tips for women

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Use these tips to put your fat loss in the fast lane

1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.

2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!

3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.

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The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease.

‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other benefits are just as important.’ Here’s what exercise does to keep you healthy, happy and alive!

Brain

Staying active cuts your risk of dementia and age-related memory loss by increasing the size of the hippocampus, the area of the brain that makes memories. A 40,000-person Norwegian study found that those who engage in regular activity of any intensity are less likely to develop symptoms of depression.

Breasts

Brisk walking for as little as one and a quarter hours every week can help reduce oestrogen levels in the body, which may lower your breast cancer risk by 18 per cent!

Bones

Bone-thinning osteoporosis now affects around one in three women in the UK, according to the latest research. Taking part in a 45-minute Step aerobics class, three times a week, will help boost bone density, especially in your spine, legs and heels. The American College of Sports Medicine (ACSM) also reports that heavy resistance training may increase bone mass, as it places strain on the bones of the joint you are working.

Appetite

Intense exercise can reduce levels of ghrelin, a hormone that stimulates your appetite, while raising levels of the peptide YY, which lowers appetite. A study in the journal Appetite also found that a brisk 15-minute walk decreased chocolate cravings by 12 per cent.

Heart

Not only will exercise add about four years to your life, it can also lower your systolic blood pressure (the top number that measures your blood pressure while the heart is beating) by as much as five to 10mmHg (millimetres of mercury). This is as good as some blood pressure medications. Aim for 30 minutes of aerobic activity most days of the week.

Pancreas

Lifting weights and upping your lean muscle mass could lower your insulin resistance, reducing your risk of type 2 diabetes. For every 10 per cent increase in muscle mass, the risk of pre-diabetes should drop by 12 per cent.

Gut

Three to five weekly workouts of 20-60 minutes of vigorous activity is an effective treatment for IBS, according to a Swedish study. Demanding workouts improve bowel movements, and relieve gas and constipation.

Sex drive

Around 20 minutes of cardio exercise gets your body aroused faster and more intensely for a bit of rough and tumble. Not only that, lifting weights can also cause testosterone surges, and women with more testosterone tend to be more aroused and enjoy sex more.

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The best reasons to work out

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Why Do I Need An Activity Tracker?

There is no escaping fitness bands nowadays, from TV ads to appearing on your friend’s wrist, they’ve fast becoming a mainstay in the UK. There’s such a range of bands and purposes that you’ll probably be able to find one for any niche (want a tracker to stop you from slouching?

Yep, that exists. Want to see how hard you can kick a ball? Yes, sir.), but at the core of almost every device out there is the ability to track steps, calories and sleep.

They’re not the most sexy of subjects, but they’re three of the most crucial to our health

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Why Do I Need An Activity Tracker?

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The Smartest Scales In The World

 

Don’t just weigh yourself, track your body composition and cardio fitness with the Body Cardio scales

The world is full smart kit these days – smartphones, smart watches, smart central heating, smart TVs, etc. – it’s like you can’t throw a stone (not that we’re condoning throwing stones) without hitting something smart!

And while it’s easy to question the genuine usefulness of some of this smart tech, one thing that’s undeniably useful is a set of smart scales.But what can possibly be smart about a set of bathroom scales?

You step on them, they tell you how much you weigh, and you walk away wishing you hadn’t eaten that whole pizza the night before.

Your set of bathroom scales does its job, and does it well – sometimes too well – so what more could you possibly want?As it happens, your bathroom scales could be telling you a lot more about your body, your health and your general wellbeing

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The Smartest Scales In The World

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So You Don’t Want To Wear A Fitness Tracker

If you’d rather wear a wristwatch than a fitness tracker, Withings has the perfect solution

While fitness trackers have become quite the fashion accessory for many, there are those who simply don’t want to wear a plastic band around their wrist, especially if they like to wear a wristwatch.

But you can use a good fitness tracker as a wristwatch, right?

That’s true – many fitness trackers have screens built-in that can display the time of day as well as all your activity data. But that doesn’t mean it looks good, especially if you’re dressed to the nines.If only there was a fitness tracker that looked like a stylish, analogue watch.

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So You Don’t Want To Wear A Fitness Tracker

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The Truth About Weight Loss

 

The start of every health kick can be a glorious time, with your motivation at its highest and the fitness gains at their easiest to come by. Your muscles might be aching, and your diet could be missing a few unhealthy favourites, but the weight will be dropping off like nobody’s business.

At some point, however, you might find that whatever efforts you make in the gym or the kitchen do not result in any further losses when you step on the scales.

Your weight plateaus, or perhaps even nudges slightly upwards. Obviously, this can be the ultimate motivation killer if your main goal is weight loss, but a simple scales reading can be misleading when it comes to your general health.More important than how much you weigh is your body composition – namely how much of your body is made up of fat, muscle, bones, water, assorted organs, and so on.

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The Truth About Weight Loss

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15 ways to upgrade your gym workout

1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your  strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.

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TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.

2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’

TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.

3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’

TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.

4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.

TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.

5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.

Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.

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TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.

6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.

‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’

Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.

TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.

7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.

Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.

Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.

If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.

If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.

TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.

8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.

TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.

9. Lift your own weight
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.

TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.

10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.

11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.

TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.

12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.

‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.

TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.

13. Create an ‘afterburn’
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’

EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.

TRY: To work out your maximum heart rate, deduct your age from 220.

14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.

Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.

15. Beat the Plateau

It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.

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Your diet makeover

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From maple syrup-based lemon detox fasts to the protein-heavy Dukan diet, the slimming world has seen some pretty outrageous food fads of late.

Thankfully, this year getting healthy is all about taking a sensible approach to food – and there are some pretty amazing trends lurking on the horizon. ‘The new year represents a time of change and life improvements. Many people sign up to the gym, buy a new health appliance such as
a juicer, or just vow to eat more fruit and vegetables. Any positive lifestyle change during January is going to be beneficial,’ says nutritionist Ella Allred. To make
sure you’re one step ahead of the crowd, we’ve rounded up the top health-food trends to watch out for in 2016.

1 Pulses are set to pimp up meals

Legumes are a good substitute for tofu, which is often heavily processed and best consumed in small quantities. So put pulses firmly on your foodie radar for 2016. Our favourite vegan protein source is getting a makeover, with the UN declaring 2016 as the International Year of Pulses in an effort to help slash levels of obesity and chronic disease. From lentils to split peas, amping up meals with these protein-filled gems also provides a fibre boost, so you feel fuller for longer and naturally snack less. ‘We are expecting a boom in the
sale of pulses in 2016. Experiment with dhal, an Indian dish made from lentils, and use chickpea flour in baking and sauces. Also, 100g of chickpeas contains more than your recommended daily amount of folate, which is impressive,’ adds Ella.

Exotic grains are here to stay

Do you know your freekeh from your farro? Exotic grains are hot, hot, HOT for 2016 with global offerings like Middle Eastern freekeh (a variety of young durum wheat that contains more fibre than brown rice and a good amount of protein) and farro – an Italian wheat-based grain often used in salads and stews – making waves in culinary circles. While we’re fans of pasta, it often leaves us feeling a bit bloated and lethargic. These exotic grains however, will fill you up without filling you out. ‘Plus they are very easy to cook with,’ says Ella.

Flexitarians will be ‘a thing’

One of the easiest ways to get healthier is to eat less meat. A study by scientists at Oxford University found that eating meat no more than three times
a week could prevent 31,000 deaths from cardiovascular disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save the NHS £1.2 billion in costs each year. Wow! Flexitarianism – eating
a mainly plant-based diet with occasional meat consumption – is set to rise in 2016, so get started by substituting meat for healthy protein sources like quinoa, nuts and lentils. ‘You’ll see a massive change in your health, the planet and your bank balance! Start by halving your meat consumption and doubling your vegetarian protein consumption,’ advises Ella.

4 Eating in is the new dining out

Dining out is sooo last year! But
don’t worry: 2016 is the year of home-delivery meals. We’re not talking about
ordering a greasy Chinese from your smartphone, but more about high-class restaurants that cater to the needs of foodies by providing home-delivery. Check out deliveroo.co.uk for more information.

5 Fat is back

We’re finally cottoning on to the fact that fat is as tasty as it is good for us, so you can tuck into that juicy steak guilt-free. A wealth of emerging research is starting to show that this nutrient is an important part of a balanced diet. Consumed in moderation, saturated fat in meat, monounsaturated fats in avocado, medium triglycerides in coconut oil and omega-3 fat in oily fish can help to improve skin and brain health. ‘Fats have had such bad press and stigma over the last few decades. The advice on fat consumption is starting to finally change. It is not fat that makes us fat, but sugar – which also contributes to many diseases including cardiovascular disease. Including
fat with a meal helps you to feel satisfied,’ reveals Ella. It’s that simple!

Food porn is the norm

From meticulously cropping photos of your breakfast to creating filtered photos of your dinner, food-boasting has become a massive part of our lives. We’re obsessed with seeing what our friends are chowing down on as much as we love sharing perfectly composed shots of our own meals. But posting the foodie equivalent of a selfie on social media isn’t merely a narcissistic pursuit – it can actually help you stick to a healthy diet. ‘Posting pictures of healthy meals on social media may be a great way to encourage yourself on your health journey. It is a good way to share knowledge, recipes and hold yourself accountable,’ says Ella.

7 Breakfast is a global affair

Toast and jam doesn’t quite cut it in the breakfast stakes anymore. The most important meal of the day is getting a makeover for 2016, with Mexican and Middle Eastern specialities reigning supreme. Most Mexican breakfasts, such as huevos rancheros (a burrito with chilli, eggs, tomatoes and peppers), are high in protein, while Middle Eastern morning favourites of olives, cheese, salad and flatbread offer a nutrient-dense start to the day. ‘In Mexican breakfasts, eggs are incredibly nutritious and may help sustain energy levels and keep hunger pangs at bay. Middle Eastern-style breakfasts are also good news for your waistline. They often include salads and cheese which provide essential nutrients and protein to help your body repair and balance your blood sugar levels,’ says Ella

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Your diet makeover

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