(The final 21 not-so-obvious strategies to help control your appetite).

1. Get your head down: A good night’s sleep is important as lack of sleep disrupts hormones, triggering changes in your metabolism so that you’re not processing food as well as you could. It’s thought that lack of sleep is also linked with higher levels of cortisol which can throw your metabolism out of balance. Other studies have shown it can have a negative effect on carbohydrate metabolism and hormone function causing blood sugar imbalances and making it more difficult to convert carbohydrates into energy. This makes it more likely that fats and sugars are stored as unwanted extra pounds. Additional research has also established a link between lack of sleep and increased appetite, largely because cortisol is important in appetite control. More evidence for the importance of a good night’s sleep has been supplied by researchers at Columbia University Medical Centre in New York. They found that people with low levels of the hormone leptin have trouble maintaining weight loss after dieting. Leptin is produced during sleep, which suggests that people with abnormal sleeping patterns may face a higher risk of obesity. (More information on this interesting subject is in my book ‘Fat around the Middle‘).
2. Don’t eat dinner late: Try to finish dinner no later than 8pm. In the evening your body’s metabolism naturally slows down and dinner time is the time when your body needs the smallest meal. If you get home late, skip dinner. Have a light snack instead, a bowl of soup, hummus and carrot sticks, a bowl of porridge or some plain live organic yogurt and fruit.
3. Get most of your calories before noon: Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.
4. Sit in one spot: It is important that you designate one spot at home where you eat, such as at your kitchen or dining table. If you learn to always sit down at the same place, research shows you are less likely to graze on the go. Psychologically, you come to associate eating when at home only with that place.
5. Pick a hot seat: Once you’ve designated the one place you’ll eat in, for example your kitchen or dining room, choose the warmest place in that room to keep your chair and table. Perhaps the sun shines through on a particular spot or during the winter you can sit next to the radiator. Research shows that the hotter we feel, the more our appetite is switched off.
6. Don’t sit comfortably: It’s important to select a dining chair that isn’t too comfortable. That way you’ll spend less time sitting and eating. You’ll be less tempted to serve yourself a second portion because you’re not sitting comfortably. Obviously if you have family members or guests to eat they should have regular dining chairs — but not you.
7. Change your habits: Small changes can have big weight loss results. Focus on a typical week and think of three things you could do differently to help you lose weight. For example swap a cup of regular tea for green tea, eat a handful of nuts instead of crisps, park the car further away from where you want to go or get off the bus a stop earlier.
8. Drink before you eat: Drinking a glass of water before you eat can aid weight loss because you feel fuller. Water helps to flush out toxins and waste but it’s also very important to weight loss. Fat can be broken down only in the presence of water and water can also have a direct impact on energy, we may reach for a sugar fix when what we need to do is rehydrate the body.
9. Order soup: Having a bowl of soup may help you lose weight. US researchers at Johns Hopkins University in Baltimore found that people who chose soup as a starter consumed 25 per cent less fat in the following main meal than those who chose a high fat dessert.
10. Order wine by the glass, not the bottle: That way you’ll be more aware of how much alcohol you’re downing. Moderate drinking can be good for your health, but alcohol is high in calories.
11. Order your dressing on the side and then stick a fork in it: Don’t put it on your salad. The small amount of dressing that clings to the tines of the fork is plenty for the forkful of salad you then pick up.
12. Eat grapefruit: because researchers at the Nutrition and Metabolic Research Centre at the Scripps Clinic in San Diego, California, found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
13. Eat broccoli: because numerous studies link calcium with weight loss and broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption. And, at just 20-calories per cup, this weight loss super food is also a good source of fat fighting fibre.
14. Tune in: Before resorting to a comforting snack reach for your CD player or iPod. Have mood boosting music to hand and play your favourite music. Simply listening to a few minutes of upbeat music has been shown to distract people from hunger pangs. Going for a walk can have a similar effect.
15. Become a pin up: Pin up a photograph of you from a time when you were happy and a healthy weight. The fridge door is the best place because each time you open it you’ll think about the size and shape you know you can be. This is a reminder not to raid it. If the biscuit tin is your worst enemy then stick your photo on top of it. With today’s technology you can even have a picture of yourself as you are now, slimmed down so you can focus on how you will look when you are slimmer.
16. Eat most of your meals at home: You’re more likely to eat more – and eat more high-fat, high-calorie foods – when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!
17. Phone a friend: Sometimes you may need a helping hand to control your appetite. You can enlist the support of a friend or partner as a crisis buddy so it’s pre-arranged that you’ll ring them when you’re about to comfort eat. Or you can simply call when you’re tempted to reach for food you don’t really need. Engaging in pleasant conversation has been shown to soothe frayed nerves that may otherwise lead to overeating.
18. Stimulate your senses not your taste buds: Why not have a go with cocoa butter hand lotion? When you get a craving for chocolate or sweets, sniff your hand cream as you rub it in. It kills two birds with one stone, leading to softer skin and less snacking. Stimulating your senses with a delicious scent, such as vanilla or mint, has been shown to switch off cravings. You don’t need to invest in expensive scent patches.
19. Try some acupuncture: It removes hunger pangs by stimulating the release of the so-called ‘pleasure hormones’, endorphins, which are stimulated by food. Because acupuncture does the work of food in this way, you stomach does not miss it and hunger pangs do not occur. Moreover, acupuncturists claim that the effects last even after the course of the acupuncture is over.
20. Drink green tea because research suggests that green tea extract can boost metabolism and by so doing aid weight loss.
21. And finally, if you can … don’t sweat the small stuff: Do you worry a lot? Chronic stress increases cortisol, which is a stress-response hormone. Elevated cortisol is associated with insulin resistance and increased abdominal fat. A great reason to book that relaxing massage!

1. Grapefruit: Researchers at the Nutrition and Metabolic Research Centre at the Scripps Clinic in San Diego, California, found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The 2004 Scripps study suggests that the unique chemical properties in this vitamin C-packed citrus fruit may help reduce insulin levels, which promotes weight loss. Note: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit
2. Broccoli: Numerous studies link calcium with weight loss and broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption. This weight loss superfood is not only a good source of fat fighting fibre but also a rich source of powerful phytochemicals and vitamin A that can boost your immunity and help protect against disease.
3. Porridge oats: This good source of cholesterol-fighting, heart-protecting, fat-soluble fibre not only keeps you feeling full but is also packed with energy boosting vitamins and minerals.
4. Sunflower seeds: These seeds are a powerhouse of nutritious protein, vitamins, minerals and nutrients that boost energy and metabolism and promote weight loss.
5. Apples: Apples contain pectin. This chemical is also found in most berries, and fresh fruit. The pectin is in the cell walls of most fruits, especially apples. Pectin limits the amount of fat your cells can absorb.
6. Cinnamon: An increasing number of studies show that cinnamon contains substances which can help the body convert sugar into energy so it’s less likely to be stored as fat. You can sprinkle cinnamon on your porridge in the morning along with some nuts or seeds.
7. Soya: Soyabeans contain lecithin, this chemical will shield your cells from accumulating fat. Like a shield, this chemical prevents fat from forming on your cells. It will also break down fatty deposits in your body.
8. Fish oil: Oily fish (salmon, mackerel and herring) won’t just keep you flexible, according to a recent Australian study it could help you fight fat, if you are a sufferer of insulin resistance (a common metabolic problem). Scientists found that overweight and obese people with insulin resistance who exercised for 45 minutes three times a week and took a fish oil supplement lost four and a half pounds in a three month period whereas equivalent exercisers who took no fish oil lost none. The fish oil supplement I use in the clinic is Mega EPA.
9. Almonds: Studies presented at the 2005 Experimental Biology Conference in California, for example, showed that adding almonds to your diet may contribute to greater satiety and may prevent weight gain — the researchers hypothesised that their high levels of fibre and protein could be responsible.
10. Green tea: Research suggests that green tea extract can boost metabolism and by so doing aid weight loss. It has also been reported to contain anti-cancer properties and help prevent heart disease. (See my book Fat around the Middle for more tips on losing stubborn weight).

Christmas is a time of Good Cheer, plenty of socialising, high alcohol intake, lots of cake, mince pies, chocolate, sugar and not much exercise. It is no wonder that after Christmas we feel bloated, fat, run down and generally very sluggish.

The New Year brings a new start with many new resolutions to lose weight and to get fit. But how can you make sure it really works this time?

Your body is very clever and given the right tools it can detox efficiently on its own. Your gut stops bacteria and lots of other toxins from entering your body and if anything nasty does get through your liver will combine it with its own special chemicals to make a water soluble compound that your kidneys can flush away in your urine or through your skin as sweat.

But putting yourself on a strict fast or juice-only diet for a whole day to flush things out will cause your blood sugars to sink really low which means you crave stodgy foods and feel extra tired and sluggish. Plus you’ll be missing out on essential energy boosting nutrients like B vitamins and proteins. It’s much better to eat cleansing natural foods and just cut out the bad stuff.

The key is to load up on foods that support your body’s natural detox system. You need to be eating foods packed with antioxidant nutrients and sulphur to boost your liver function and to eliminate foods and drinks that tax it, such as alcohol, caffeine, fatty foods and sugar. There really is no need to follow a strict detox if you don’t want to — these simple solutions are dead easy (and the results will speak for themselves!).

• Hydrate your body: The first and most important rule is to drink more water. Start each day with a cup of hot water and a squeeze of lemon. It cleanses and helps rehydrate your liver. Then make sure you drink at least two litres of water throughout the day. If you think you might forget, try having a glass of water on the hour, every hour. A herbal tea counts towards your water intake but regular tea and coffee don’t as they are dehydrating.
• Eat fresh: Choose fresh, natural, cleansing foods and avoid nutrient scarce ready meals, sugary and fatty foods and refined products like white bread which can all bombard your liver with chemicals, additives and lots of dehydrating salt. Have green vegetables with every meal and avoid snacking from anything that hasn’t been plucked off a tree or raised from the soil. If you can go organic it will really help as organic produce usually contains more of the most valuable nutrients. It’s also grown and reared without pesticides, antibiotics and other chemicals so your liver won’t get bogged down. (See also the detox superfoods article).
• Swap your fats: Your no effort detox plan is about giving your body what it needs but only if it tastes great. This means stocking up on hormone balancing essential fats (the ones that keep your skin and joints healthy and protect your heart) and cutting down on liver clogging saturated fats. So use olive or sunflower oil instead of butter, or mashed avocado on rye or wholemeal bread – instead of margarine on white. Use oils like flax or hemp for salads instead of dressings.
• Cook light: You don’t have to eat raw food all the time as you may find it hard to digest and it can cause bloating. So just steam, stir fry or grill instead. The shorter time you cook your vegetables the more vital detoxing nutrients they retain.
• Go herbal: Fennel, nettle and ginger tea are all great cleansers and unlike tea and coffee don’t contain chemicals that make extra work for your liver. If you don’t want to quit your daily cuppa at least cut down your intake of caffeine by a few cups a day or try green tea which is lower in caffeine or redbush tea. And take a break from alcohol too as it’s one of the most poisonous chemicals you can put into your body. Avoid it completely for a few days to give your body a chance to recover and then no more than one or two drinks a day.
• Sweat it out: Like the liver and lungs, your skin excretes great amounts of metabolic wastes and pollutants making it one of the body’s best waste disposal organs. Encouraging perspiration with regular aerobic exercise is therefore an excellent way of removing nasty toxins and pollutants.
• Do it with herbs: Many herbs can help you detox but one that is known to have particular detoxifying properties is milk thistle. Also known as wild artichoke it has been used for centuries to protect the liver against damaging disease and toxins. And more recent research shows that it contains flavoligans that protect the liver from damage due to toxic substances such as pesticides and herbicides.