Weight loss tips from fitness instructor David Fairlamb

Add rocket to your diet its low in calories and high in fibre perfect for weight loss. It also helps remove harmful toxins in the body. Excellent to bulk out a salad

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Pull back on your carbohydrate intake and eat more protein, it takes longer to metabolise and leaves you feeling fuller for longer

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Avoid sauces unless they are home made and tomato based. Any sauce out of a packet or jar is a no, no!! As an alternative add fresh lemon or lime.

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Drink water and plenty of it - at least 2 litres a day. Drinking more water can help prevent overeating and benefit weight loss. Much of the time you think you are hungry you are just thirsty. Try drinking before and after meals.

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At the gym vary your training intensity, try interval training this burns off more calories and works your muscles harder than a constant workout.

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Just because the weather is turning cooler avoid suddenly turning to potatoes, pasta and rice as comfort food. Stick with your lean meats and natural foods.  If you want something hot make your own fresh soup!

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Add seasonings or hot spices to your food, this will enhance the taste and make you feel that you eat more. The tasty spices will stimulate your taste and create a sense of satisfaction.

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Cut your portion sizes, its very simple but highly effective.. Most people put far too much on their plates and feel they have to eat it all.

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Drink water rather than pop there are around 13 teaspoons of sugar in a can of coke, be warned!

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Snack on natural food such as berries, they are full of vitamins and minerals. Snacking on quick fix sugary foods will make you crave and are bad for you.

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You are in control of what you eat. If you are at a party and you know there will be snacks dotted around or you are having a buffet type of meal. Eat before you go and snack on the more healthy options. This will help avoid the awful bloated feeling often associated with that type of food.

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If you walk each day but find your weight hasn’t changed try adding more resistance such as small inclines or a few steps, this will help burn more calories and increase your fitness levels

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If you are trying to watch your weight, the Christmas period can be seen to be a tough time. Why? Be positive and disciplined. Avoid snacking on rubbish, stay away from the foods you know are packed with saturated fat and don’t overeat.

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Exercise combined with lean meats, fresh fish, fruit, vegetables and salads is the natural healthy way to eat and lose weight. Add your own tastes such herbs, garlic, chilli etc but make life fresh if you are aiming towards a lighter, leaner, healthier body this year!

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Cut bread out of your diet. Especially white bread, as it has no nutritional value and is bad for you. Think of it like this -  2 or more slices a day leads to at least 60 a month or 720 a year!

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Eliminate as much stress from your life as possible. There are several ways in which stress can contribute to weight gain. One has to do with cortisol, a stress hormone which can slow your metabolism.

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Interval training which are repeated short bouts of intense exercise will burn more fat and calories than a constant workout.

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Add chilli powder to your food it has been shown to increase heat production and oxygen consumption for a period of time after eating, therefore will burn more calories

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Make sure you have plenty of sleep. Latest studies show that lack of sleep increases certain hormones in your body which makes you hungry.

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Make a conscious effort to walk more day to day, this may include taking the stairs at work rather than the lift or walk to the shops etc. Small changes over a period of time will work!

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Try drinking a large glass of water before a meal this should help curb your appetite. Remember its important to keep your body hydrated and drinking water also helps boost your metabolism

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You may be eating and snacking far more than you think. Record a weeks food diary, analyse it, and make the necessary improvements for the following week.  

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Ditch any unhealthy snacks - try berries they are full of vitamins, minerals and antioxidants. Blueberries, blackberries, raspberries, strawberries and cranberries are perfect to help with your weight loss

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If you are exercising for weight loss you need to push yourself out your comfort zone and raise your heart rate. Without the use of heart rate monitors etc a good indicator is needing to take deeper breaths to control your breathing. This is usually more noticeable while trying to talk during exercise.

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British summer time is here, why not try an outside class. My Beach Bootcamp classes on Tynemouth beach are perfect for a full body, weight loss workout. I have designed all sessions to suit any size, age and level of fitness. Training in the tranquil setting of Tynemouth beach is the perfect way to start your day or weekend!

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Cut your carbohydrate and sugar intake at lunchtimes. This will lower your daily calorie intake, therefore over a short period of time will help you lose weight. It will also immediately help avoid tiredness slumps in the afternoon

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Make sure you eat breakfast. Going all night and half the next day without food isn’t good for you and research shows that people who eat breakfast are more likely to maintain a healthy weight.

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Use a smaller plate when eating at home. This will automatically drop your portion size, therefore cut your calorie intake on a daily basis