THE FIVE-DAY DIET: Eating your way to a slim figure; RIGHT FOOD CAN GET YOU IN GREAT SHAPE.
Today the Irish Mirror brings you the final part of a five-day diet that will change the way you eat for ever.
Ireland's top weight-loss consultant Anne Collins brings you advice, an easy to follow eating plan and her top tips for healthy living.
The Cork mum-of-two helps people all over the world to fight the flab.
Anne said: "If you stick to this eating plan and you are overweight you can lose 4lbs in one week.
"Shopping is more fun, going out is more fun, dancing is more fun, exercise is more fun, eating out is more fun and sex is more fun."
Here, Anne tells you how to say no to that bar of chocolate a the best way to banish that big bum.
THE only way to lose fat off your thighs, hips and bum is to change your eating habits.
If you are overweight and want a svelte figure you must follow a sensible weight loss diet
Although each of us has a unique bone structure and basic body shape which we can't change, we can change our weight and fat.
If you have a lot of fat on your hips and thighs, you must be patient.
Fat thighs do not simply disappear overnight, it will take time and determination to achieve your goals. And if you follow a sensible weight loss diet, all your fat will gradually disappear.
A sensible diet is a balanced low-fat eating plan which is high in vegetables, fruit and other complex carbohydrates.
Ann Collins has helped lots of women to turn their fat thighs into slim thighs by following these handy hints:
THERE are no short-cuts. So don't waste your time looking for them.
SPECIAL "hip and thigh diets" will not work to help reduce fat in theses areas.
THE only way to remove fat from specific areas is through liposuction.
THERE is no exercise which can reduce fat from a specific area of your body like your hips, thighs or bum.
EXERCISE can improve the shape of a particular part of your body, by tightening muscles, but it can't reduce the fat in these areas.
NO one is doomed to have fat thighs or hips. No matter how much fat you have on these areas you can lose it all.
Glass fruit juice
2 turkey rashers grilled
2 tomatoes, halved and grilled
2 thick slices granary bread
Bowl any low-fat soup (1.5g/100g or less)
6 oz (150g) baked potato
1 tbsp grated low-fat cheese
Mixed salad with tbsp fat-free dressing
Spanish omelette (see recipe)
Fresh crusty roll
Large mixed salad
2 pieces fresh fruit
125 ml pot low-fat fromage frais
SPANISH OMELETTE RECIPE
2 eggs whisked with 1 tbsp cold water
1/2 onion thinly sliced
1/2 green pepper thinly sliced
1 medium potato, boiled and cut into cubes
1 tbsp frozen peas
Salt and black pepper
Fry-Light Cooking Spray
Coat a non-stick pan with cooking spray. Add onion and pepper and cook for about 3 minutes. Add the peas and potato and cook for 1 minute. Season eggs with salt and
pepper and pour into pan. Allow to cook until set. Finish off under a hot grill until top is lightly browned.
Make your diet work for you
MANY canteen options are extremely fattening. So choose carefully.
Avoid: All fried breakfasts.
Choose: Cereal or muesli (ideally with low-fat milk); bowl of fruit salad; low-fat yogurt and fruit; Beans on toast; scrambled/poached/boiled eggs with bread.
Avoid: Sausage rolls, bacon rolls, crisps pastries, chocolate etc.
Choose: Toast or any bread/rolls with low-fat spread & jam; any sandwich, but ask for low-fat spread and no mayo; low-fat yogurt; any fruit.
Avoid: Pies, pastries, quiches; cream/cheese sauces; fried or battered food; chips.
Choose: Any soup with roll & low-fat spread; dishes with tomato-based sauces (best is chicken pork); grilled/poached fish; lots of boiled or baked potatoes; any salad; bread with low-fat spread.
Best desserts: low-fat yogurt, or fruit.
ADVICE ON TAKE-AWAY SANDWICHES & ROLLS
Choose foods marked low-fat or reduced calorie. If there's a label, read it!
Best bread: Wholemeal or granary; "door-step" thick white bread.
Spread: No butter or mayo. Or ask for low-fat spread.
Fillings: Lean Turkey/chicken/ham/tuna/salmon without mayo; salad; no coleslaw.
Extras: Soup is great. So is fruit & low-fat yogurt; but avoid crisps, peanuts and biscuits.
Drinks: Any bottled water; skimmed milk; fruit juice.
Warning: Butter, mayo and coleslaw turns an ordinary sandwich into a fatty one. I advise no spreads.
Stick to lean chicken or meat and ask for lots of salad and a little dressing.
When buying a sandwich choose a shop which displays content stickers and always check the label for fat content, 6g of fat or less is OK.
Block out your choc cravings
Q. Do I have to give up my favourite things like chocolate, to lose weight?
A. This is a silly question because these foods are the reason you have a weight problem in the first place. They are too hot to handle for anyone who is fat. Solution? Avoid them altogether, until you start to get your weight under control. Then treat yourself occasionally.
Q. But I adore chocolate, how can I stop eating it?
A. By choosing something sweet which isn't as fattening.
How to say no to chocolate:
There is a bar of chocolate in front of you, your mouth starts watering, how do you cope? By following these four steps:
1. Leave the chocolate, go to the kitchen and eat a banana.
Still want the chocolate?
2. If so, go and get a fat-free yogurt. Eat the yogurt.
Still want the chocolate?
3. If so, go and get a bowl of cereal with low-fat milk. Eat the cereal.
Still want the chocolate?
4. If so, make yourself a sandwich with wholemeal bread. Eat the sandwich.
Still want the chocolate? Then eat it! However, nine times out of 10, by the time you've eaten all this food, you won't have the slightest interest in eating the chocolate. And don't worry about eating all this food. It's very good for you.
50g serving any flaky cereal (Cornflakes, Special K, Bran Flakes)
Top with 125 ml pot low-fat fromage frais
1 thick slice wholemeal toast
Light covering low-fat spread
2 tsp jam/marmalade.
Chicken salad (see recipe)
1 wholemeal roll
2 large good quality pork sausages grilled
2 medium-sized potatoes mashed with skimmed milk
Large serving mashed carrots & parsnips
Large serving spinach
2 tbsp gravy made with granules
2 pieces fresh fruit
Small tin Fruitini topped with scoop low-fat ice-cream
CHICKEN SALAD RECIPE
Cut 3 oz (75g) cooked chicken breast, 1 small red onion, 2 sticks celery into chunks.
Mix with 1 tbsp sultanas, 1 tsp sesame seeds and toss in 1 tbsp lime juice. Serve on a bed of crunchy lettuce with 4 cherry tomatoes.Water's vital to fat loss
REASONS why water is important when dieting.
Initial weight loss is largely the result of loss of water.
This lost water needs to be replaced to avoid dehydration.
The rate at which we burn calories (our metabolism) is a chemical process requiring water.
We need adequate water to ensure the smooth functioning of this process.
Water helps to flush toxins out our system.
The more toxins in our body the less capable it is of losing weight.
4 Drinking water helps to prevent constipation.
Healthy dieting means eating lots of fibre. But unless we drink enough water, a raised fibre-intake can cause constipation.
Do not use water as an appetite suppressant or a substitute for food.
THE FIVE-DAY DIET
EATING OUT: Be sensible