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in hot drinks if you like, but try to keep it to a minimum.
    go easy on the booze A large glass of beer or wine could well contain the same amount of calories as a piece of cake or a chocolate
bar. Yet a lot of people who wouldn’t dream of eating three or four chocolate bars in one sitting regularly down that number of alcoholic drinks in an evening. When you take a tipple,
don’t think that because you’re not eating the calories they won’t impede your fat loss. Learn to think of alcohol in the same way as you’re going to think of cake or
chocolate: a small amount occasionally is OK, but several servings on a daily basis will absolutely keep you fat.
    drink water and green tea Being in a dehydrated condition saps your energy, makes you think you’re hungry when you
aren’t and generally makes you feel like crap. So drink lots of water. Have at least one glass with every meal. This will help you to feel fuller sooner and aid the digestion of your food.
I’m a big fan of green tea, it’s great for weight loss because it curbs cravings, suppresses appetite and there is some compelling scientific evidence that it boosts fat burning.
    get your timing right You should refuel with a good meal as soon as you can after the workouts in this programme to get the maximum
benefits and ensure you recover well so that you’re ready for your next session. Opinions vary on whether to eat before exercise, so you may want to experiment to discover what works best for
you. However, you should try to avoid timing a big meal immediately before a workout because there is a chance you will get stomach aches/cramps or sickness. There’s a lot of evidence to
suggest that eating late at night is detrimental to fat loss, and it can disturb sleep, so avoid this. Brush your teeth, go to bed and look forward to a good breakfast in the morning.
    always think before you eat Before you put any food inside your mouth consider how you’ll feel after you eat it, not just
while you’re eating it. And ask yourself if you are really hungry. If you are truly hungry you’ll happily chomp through a plate of, say, fish, green beans, carrots and peas. If all you
want to eat is a doughnut or bag of crisps, then what you are experiencing is not real hunger. It’s most likely that it’s your sugar/carb addiction rearing its ugly head. Ignore it and
it’ll pass. The more times you ignore it, the easier it will get and the less often it will happen.
    if you are truly hungry, eat There’s no need to go hungry, just don’t reach for processed carbohydrates or sugary foods.
Always keep nutritious foods on hand to chomp on when you need them. If you let yourself get too hungry your insulin levels will drop and your cravings for sugars and carbs will get worse, so do
yourself a favour and fill up on good nourishing foods before hunger levels get too high.
    Think carefully before deciding what foods to eat, you’ll be wearing the consequences later.
    mostly healthy, most of the time
    I want to stress that these are not ‘rules’ that you have to stick rigidly to 100% of the time. A daily slice of wholemeal bread, small portion of brown rice, the
odd dessert or even an occasional ‘cheat meal’ won’t thwart your Fat Burn Revolution.
    My personal mantra is, ‘Mostly healthy, most of the time’. What I mean by this is that it is what you habitually eat that determines how much fat is on your body, rather than what
you eat very occasionally. So just make sure that the majority of the food you put into your body is healthy and nutritious and you should be able to get away with the odd less wholesome bite!
    Most people who are overweight in the Western world got that way by filling up on stodgy cereal and grain-based foods, supplemented by sugary snacks and drinks. Those are the types of foods you
should aim to reduce. The main thing you’re aiming to do here is to get out of the habit of relying on processed carbohydrates and sugars as a