Eat more, weigh less

[brijv]

These are specific foods to help you reduce waist down

Sardines: They are high in protein and omega-3 fats, which shifts flab while maintaining muscle tone and healthy skin. Also, Leptin, the protein fish contains, controls your appetite. Eat more: Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick. Sprinkle with grated low-fat Cheddar or Parmesan and grill.

Eggs: Women on a low-cal diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a recent study. Eat more: A poached egg on toast offers a balanced start to the day and egg sandwiches, mixed with tuna, not mayo, are a great lunch choice.

Oats: They’re one of the most filling foods and unlike carbs have little impact on your blood sugar. They’re rich in soluble fibre, which has an antibloating effect and can lower cholesterol. Eat more: Try a Swiss dish known as bircher. Mix a little cold semi-skimmed milk or low-fat yoghurt with 2 tbsp of oats, grated apple, honey to taste and a handful of chopped almonds.

Chillies: Spicing up meals can kick start a sluggish metabolism. This is to the compound capsaicin which has a ‘thermogenic effect’ that causes the body to burn more fat for 20 minutes after you eat them. Eat more: Freshly chopped red chillies add a kick to salads or stir-fries, while half a teaspoon is enough to heat up sauces, soups or stews.

Broccoli: This contains antioxidants which help beat cellulite. Fat cells on the thighs are surrounded by a network of tissue known as the septa. When fat pushes through this, we get the dreaded dimpling. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface. Eat more: Steam and eat once a day with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce.