You can imagine my excitement when I came across Hello! Skinny Jeans which claim to make you look 15lbs thinner. I knew I had to give them a go, for the record, I am curvy, 5 ft 6 in height and wear a completely average 29in jeans.

I was having a particularly ‘Fat Day’ when I received my jeans so could think of nothing better to do than put them to the test. I had ordered a pair of nitewash skinny jeans for women which are dark indigo colour and come in a bootcut styleknown as “barely bootcut” and also a pair of blackout which are a black in colour and have a skinny style leg known as “couture cut”, both in my 29 inch waist size.

I found the care instructions very simple to follow, basically wash inside out with cold water and hang to dry or throw them in the tumbler, which I must say I was impressed about as the majority of products containing elastane aren’t suitable for tumble drier.

I wore the ‘nitewash’ on an evening out and here’s what I found:

Good Points

- They have a really comfortable waistband which is also the perfect rise–not too high and not too low. The no-muffin-top claim is accurate.

- Huge variety of sizes. They offer waist sizes up to 38 and several different inside leg lengths.

- There aren’t any fancy bits, logos, or other junk cluttering up the back pockets. Clean, big pockets are the most butt-minimizing, and Hello! Skinny Jeans grab this concept.

- They weren’t sagging by the end of the night.

- I definitely looked (and felt) thinner. By 15lbs? I’m not sure.

- Easy to follow care instructions.

Bad Points

- They are a little bit too ‘stretch’ for my personal taste. The amount of
nylon/elastane is higher than that in some jegging styles. You are told to
squat/plié as you put them on in order to get the inner seam facing the
right way.

- The price: £148 will be out of some people’s reach, but I work out value based on how many times I will wear an item and I definitely think there an investment buy for some. (I’ve since worn them at least twice a week so they’re a great investment buy for me).

- The dye is a problem to start with but to be fair, they warn you not to wear “fine whites” until you’ve washed the jeans a few times.

The Verdict

Would I recommend Hello! Skinny Jeans to my friends?

A resounding YES!

JenGA says:
Fantastic! These jeans are amazing! So comfortable yet pull my tummy in, lift my bottom and make my legs look really long. Wish I’d found them before. I’ve got the Nitewash, the Black ones and am buying the Daywash – now I just need to save up for the white ones. Worth every penny!

AF says:

The jeans are really comfy – very slimming and really do what they say they will do. I have spent years trying to find such good jeans! Excellent service too. I highly recommend them.

Kerry says:

Love them! They do exactly what they claim to do – suck me in (without a muffin top) lift my bottom and slim my thighs. Also, I love how they don’t have great big badges handing off the butt. Plain, simple and skinny– just like me now!

These revolutionary 15 denier sheer tights have the ability to slim the wearer’s bum, tum and thighs by up to 2 1/2cm, thus helping to create an irresistible pair of pins for the summer months ahead of us.

How do they work?

The warmth of the body causes the coffee infused tights to act on the skin and tighten and firm the tissue. They apparently reduce the appearance of cellulite too!

Small amount of caffeine works to boost your metabolism, helping with weight loss. Hence, the concept of coffee tights is to bring the caffeine into direct contact with the skin, enabling the fat loss benefit of it to initiate right away.

Once you wear the tights, your body heat begins the release process for the caffeine micro-granules, which enter into the skin and get to work on melting fat. By wearing them daily for a month, the following benefits will be evident:

- Soft and graceful skin
- Improved suppleness
- Reduced ripples or bumps (cellulite)
- Clear evidence of slimmer thighs
- And best of all, consistency in weight staying off!

So, it is all too good to be true?

Well, the only visible negative is the cost. In order to experience the results, you need to wear the tights consecutively for 4 weeks and a pack of three pairs is recommend for this period, costing around £27. After washing 5 times, the caffeine effect wears thin, and it is advised not use them for any period longer than recommended.

For the majority, this one factor will not feature high on the list due to the advantages that await the wearer. After all, if the only effort is to wear a pair of tights to get silky smooth legs, wouldn’t you? In a world demanding hasty remedies, the caffeine tights offer an excellent option to the consumers.

So, what can these tights do for you? Well, it appears they can make a difference…

Investigating the possible health benefits contained within a hot drink, a number of scientific researchers found that there appears to be growing evidence to suggest that you could actually ward off some very serious conditions, including cancer, obesity and dehydration simply by drinking tea.

Various studies have suggested that drinking tea at least three times a day could actually be better for you than drinking the same amount of water. Tea contains a number of antioxidants which boosts the body’s health, at the same time as rehydrating it.

Why not find out the key health benefits that scientists insist tea drinking can have on the body…

Reduces the risk of heart disease
Tea can potentially improve the blood flow around the body, by widening key arteries and reducing the risk of clots. Tea also contains ‘flavonoids’ which are antioxidants which may slow down the onset and risk of heart disease.

Hydrates the body
Some scientists believe that drinking tea could be as equally useful as water even though water is the prime fluid for rehydrating the body after exercise or a long day in the office.

Prevents tooth decay
Believe it or not, a regular supply of tea can really strengthen your teeth and lower the risk of tooth decay. The antioxidants within a cuppa have been known to fight against bacteria and gum disease. Also, tea is a great source of fluoride which can bolster your tooth enamel – so get slurping! 

Great for weight loss
Some scientific studies have suggested that regular tea drinking can help to keep body fat down by speeding up the burning of calories. Why not Burn fat, speed up your metabolism and lose weight with our quality slimming teas! If nothing else, it’s less fattening than sipping on a soft drink…

Boosts memory power
Certain types of tea, such as green tea can strengthen memory cells in the brain and offer protection from the development of dementia and even Alzheimer’s disease according to many scientists. No wonder old people drink so much tea!

Beating cancer
You could seriously help your chances of avoiding cancer by drinking tea according to some high-profile studies. Although research is still developing in this area, reports indicate that prostate, mouth and breast cancer cases are much lower amongst those who regularly drink five or more cups of tea daily. 

Types of healthy tea

There has never been a better time to put the kettle on with so many potential health benefits. But which form of tea if most beneficial for you? Let’s find out!

Green Tea
Green tea has been found to boost the performance of the liver and prevent arthritis by strengthening bones as well as the numerous health benefits mentioned above. However, try to brew it from loose leaves rather than the tea bag as this provides you with the most benefits form your green tea. It will also add flavour and allow more antioxidants to be released into your cup!

Black Tea
Whilst green tea often grabs the headlines, black tea also possesses many of the health bonuses mentioned above. It is great for preventing viruses in the mouth and gums and has also been known to widen impaired arteries by as much as 50 per cent, preventing blood clots and also offers a strong source of antioxidants.

Wulong / Oolong  Tea
This Chinese slimming tea is said to be one of the best for burning off calories, as well as hosting a range of health benefits which include boosting the body’s immune system. Oolong Tea tastes sweet instead of grassy unlike green tea which therefore offers a more welcoming taste, in addition to its myriad body and weight loss benefits.

So don’t be ‘tea-total’… brew up a healthy cuppa today!

How often to you have a cup of tea?

There are five delicious snacks that can be enjoyed at your desk – so even if you swap one vending machine visit per week with one of the following tasty snacks, you will be well on your way to a healthier diet!

For an alternative taste to toast – Avocado Toasty!
Avocado is rich in vitamin E, high in monounsaturated fats and a good source of potassium – as well as vitamin B6 and is something of a ‘superfood’. It aids the process of serotonin synethesis which is a process that promotes good mood, so why not spread half a ‘medium ripe’ avocado on a slide of wholemeal toast for a wholesome, yet low-GI snack containing a healthy dose of fibre. Sprinkle a dash of Tabasco sauce if you like the spicy touch. 

Portion Size:  Half an avocado on one slice of wholemeal bread = 220 calories.

For a pick up to hide from your boss – Almonds and apricots
Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in the antioxidant vitamin E. On the other hand, dried apricots are rich in carotenes – which may lower the risk of cancers of the throat and lungs and provide you with iron, calcium, potassium, silicon, phosphours and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated.  Dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones gram for gram. The best way to eat this snack is to impale the almonds in the apricots.

Portion Size:  Size to eight apricots plus 20 to 25 almonds = approximately 250 calories.

For a sweet treat that will sustain you – Yoghurt and honey
Yoghurt is good for your gut as it is high in calcium and low in fat. A recent study found that those we got their calcium from yoghurt rather than dairy sources, lost more weight around the yummy area. Opt for a low-fat, unflavoured variety of yoghurt that contains probiotic bacteria, and a touch of honey for sweetness. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or ‘good’) cholesterol. Honey has also been shown to increase the blood’s level of protective antioxidants. You can now add a sweet taste to your yoghurt and feel the health benefits too.

Portion Size: One 120g (40oz) pot of yoghurt plus one tablespoon of honey = 140 calories. 

For a liquid perk up – Banana, mango and pineapple power smoothie
If your work place has a no eating at the desk policy, smoothies are a real filler and can be enjoyed on the sly.  It’s very simple to make a batch of smoothie at breakfast time, to last you throughout the day as I don’t think any boss would be too happy if you set up your blender next to the photocopier! To provide a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals, a banana, mango and pineapple power smoothie is recommended. The skimmed milk also included in your smoothie, adds protein aswell as calcium.

Portion Size: One serving of smoothie = approximately 177 calories.

For a savoury snack to sustain you – Peanut butter on crispbreads
Peanut butter on crispbreads is the perfect combination of fat, protein, carbohydrate and lots of fibre. Peanut butter is rich in protein as well as high in fat; however it’s the unsaturated (or good) kind and is also a great option for vegetarians too! Peanuts are a great source of the antioxidant vitamin E and magnesium, so opt for peanut butter on rye crispbreads for a low in salt, high in fibre and a low GI snack. Plus you won’t get an energy high followed by crash!

Portion Size:  Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

What are your healthy but tasty snacks you eat at your desk?

Don’t forget that lunchtime workouts don’t have to take place in a gym, but can be carried out almost anywhere, even in your workplace. Intensity is the key to a good short lunchtime workout, but to get the most out of your session, you need to work harder for the short period of time you are exercising. Here are a few options which provide you with a decent workout that can be easily fitted into your lunchtimes…

Run for it
If you don’t have access to washing facilities, going for a lunchtime run may be problematic, after all, you’re hopefully going to work up a sweat and your colleagues won’t be quite so keen to work with you in the afternoons. Clearly you are going to need time to stretch and then freshen up after your run so if you’ve only got half an hour available to run, then make it a quality session. Running at a steady pace for half an hour is going to be more beneficial than a 30-minute plod. Why not carry out your runs on hilly terrain if you’re really pushed for time and this will maximise the workout you are getting.

Walk like you mean it
Many believe a walking workout is not that beneficial, however you may be surprised but walking can be more beneficial than you think. It could be as simple as a walk to the shop or restaurant to grab a quick bite to eat. If the place you usually go for a sandwich is only a short distance away, find a place a further distance away which is at least a 15 minute walk away – that guarantees you walk for at least 30 minutes each day. As you improve, increase your pace / and or the distance, so find a sandwich shop even further away! Alternatively, partner with one of your colleagues and go for a serious power walk near your workplace.

Stairway to fitness heaven
An extremely effective alternative to a walk outside is walking up and down the stairs at work. The climbing will not only work your leg muscles, but will also increase your heart rate at the same time. You can just keeping going up and down even the smallest flight of stairs numerous times as you don’t have to have a massive amount of stairs at work to feel the benefit. An ideal session should last approximately 30 minutes and as with the working workout, aim to increase the pace or number of stairs you climb each session. You could add a bit of variety to your routine by walking up the stairs one day and walking around the block or building another, however it would have to be weather permitting of course!

Get in the swim of things
The proximity of your nearest swimming pool is a major factor in deciding whether you have enough time to fit in a refreshing swim, unless your one of those that isn’t willing or are afraid to take a dip. You want your session to derive maximum benefit if you have less than an hour, so ensure your session is as intensive as you can make it by swimming intervals with short recovery periods in between. Don’t cram in your lunch beforehand, or it may pay you an unwelcome visit when you’re swimming. 

Get on your bike
Do you have a bike? If not, why not get yourself a bike? If you ride your bike to work and back with the intention on riding during lunch, this will at least mean you are cycling to and from work, for starters. If you fit in a lunchtime ride, you will find you will be clocking up some serious miles, plus not only will a ride break up your work day, it will leave you more alert for the afternoon. If the weather looks very unappealing, why not go for the stationary bike.

Get in-line and skate
Get your skates on! In-line skating provides a great low impact workout which studies have suggested provides the same level of aerobic activity as running or riding a stationary bike. Skaters can get the maximum out of a skating session by interval skating (e.g. one minute of hard followed by one minute of easy over a 30 minute period) or by using the time to skate uphill. Muscles develop in the entire upper leg, rear end and hip, as well as the lower back as a result of inline skating. When you swing your arms forwards and backwards whilst skating, muscles can develop in the upper arms and shoulders.

Workout in the workplace
If you work in the middle of nowhere and there are no suitable places near by for a workout out, then maybe your workplace should be the place you work out. It would be ideal if you have a private space at work or somewhere you can shut the door because all you need is a few feet of space to do some exercises without being disturbed. If you work in an office, why not try chair squats, leg stretches, knees bends, chest stretches etc.

Gym’ll fix it
If you’ve got access or a membership to a gym, then it certainly makes sense to use it occasionally. Some gyms offer lunchtime classes or circuit training sessions that are ideal for a lunch break, or if you would prefer, you could exercise for 30 minutes on your favourite cardio machine, remembering of course to up the intensity of the workout. To vary your workout at the gym, one day you could do cardio and strength training another day, also this will ensure that you do not neglect any part of your body.

Yoga or a stretch
If you want to relax and stretch during your lunchtime, a yoga session would work best for you. Not only is yoga excellent at reducing stress levels, it is also great for improving your strength, flexibility and muscle tone. The great thing about a yoga workout is that you won’t work up too much of a sweat which won’t require a shower afterwards which is also beneficial if you’re pushed for time. Do you feel yoga is a little bit too far out there for you? All body stretching may be more suitable for you which will keep all those muscles supple and re-invigorate you for the afternoon ahead.

All in the mind
Who says workouts have to be physical? Have you ever thought about giving your mind a workout if you are not in the mood for working up a sweat? A lot of people prefer working the mind, rather than the body, so why not opt for a crossword, Sudoku, or even some form of brain training so you work on the fitness of your brain instead of the body. If you would prefer, you could opt for a quiet period of meditation if you are seeking quiet contemplation rather than a full-on brain workout.

What type of workouts do you do during your lunchtime?

Due to lifestyle changes, many people now eat away from home which is a problem as you have less control over the amount of food on their plates. Research has shown that when given larger portions, people are more likely to overeat because it’s harder to gauge what is a ‘normal’ or acceptable amount. Larger portions can lead to weight gain due to an increase in calorie intake and this in turn can cause health problems such as diabetes and heart disease. It has been proven the best way to lose weight is by portion control; therefore it is very important to control and keep an eye on your portions.

That isn’t to say you should be eating so little that you end up going hungry – rather more about listening to your body and putting your knife and fork down.

What is the ideal portion size?

A healthy diet is all about getting the right foods in the right amounts. Next time you are dishing up, bear these simple tips in mind: 

- The meat or other protein-based part of your meal should be around the size of a deck of cards.

- The starchy part of your meal should be around the size of one tennis ball or your balled fist. This includes rice, potatoes, bread or grains.

- Fruit and vegetables should fill around half of your plate if possible.

- Oils and fats should be kept to a minimum, for example, less than one tablespoon.

Ways to keep portion sizes sensible…

- Fast foods aren’t recommended as part of a healthy diet, so don’t super-size! However if you find yourself tempted to tuck into a burger, opt for the regular or even better the small-sized meal. Large or extra-large meals can be value for money, but they are extremely high in calories and fat, and can contain bad fats; the trans fatty acids.

- Fizzy drinks, milkshakes and sweet, milky coffees are also available in over-sized portions so it’s not just food! These can be high in calories, so again stick to regular or small sizes.

- Avoid over sized foods such as giant cookies.

- Don’t feel guilty about leaving food on your plate when you’re eating out. The majority of people have grown up with the notion that they have to clear their plates at every meal, however if you feel that leaving food is wasteful, most restaurants are happy to oblige if you order a child’s meal or half a portion.

- If you find yourself at an all-you-can-eat buffet, only fill up once on just a small plate.

- When cooking a meal at home, dish up half the portion you would usually have. You will be surprised at how full you will feel, however if you do not feel full, enjoy the rest of your dinner, but if you do, you can save the rest for lunch the next day. This saves pennies too as you are halving the price of your meal!

- On packaged foods, check the ‘number of servings’. You will be very surprised to find that one pack contains several servings. You will find that many people do not take this into account and find themselves consuming a meal made for four persons. Following serving sizes can help keep portion size down.

- Try not to eat out of big bags of snacks such as crisps, nuts or sweets, because one you start, you just won’t stop until the pack has been demolished. Tip your snacks into a small serving bowl instead which won’t tempt you as much to keep picking.

- You don’t have to worry too much about portion sizes when eating nutritious foods such as fruit, veg, pulses and wholegrains, but you should focus on reducing portions of fatty and sugary foods as these contain the most calories and the least nutrients.

How big are your portions and have you tried this method of portion control?

Get in shape
Spring is the perfect time to start getting ready for the summer when the last dregs of winter weather have faded and sunnier weather is just around the corner. Many of us leave getting fit for the summer as a last minute panic and struggle to fit into any of our gorgeous swimwear, however this year, stay one step ahead and get fit by following a regular exercise regime. The good news is, not only will exercise make you look better; it will make you feel great too!

Get outdoors
Spring is a great time of year to get some much-needed fresh air and vitamin D as the weather is starting to warm up. Your skin will be desperate for a bit of sunlight after been cooped up all winter, so ditch that coffee and sofa and get outdoors for a walk or run. The mornings are even lighter now, so why not squeeze in an early morning run or why not bike ride to work which will save you money on the gym and transport too.

Change your look
The change in season calls for a total change in your wardrobe and makeup kit, so begin this season with a new look to make you feel fantastic. Opt for natural makeup shades, replace thick creams with lighter lotions and swap your heavy winter coat for lighter but brighter layers.

Eat seasonal
We bet you have had enough hearty casseroles and starchy carbs, but luckily for you, spring brings with it a host of healthy, seasonal foods you can introduce to your diet. Boost your health this spring by stocking up on radish, asparagus and sardines.  Radish is rich in folate and potassium, asparagus is high in antioxidant glutathione and prebiotic inulin and sardines are packed with brain-boosting omega-3 fatty acids, so don’t delay, change your diet for spring today.

Be sociable
Longer daylight hours is the ideal time to prise your bum off your sofa and switch off the television that has kept you entertained all winter and get outside and have fun! You don’t have to spend all your time outdoors, you could consider joining a class, going for a nice meal with friends or having a dinner party instead. Winter evenings are greater for snuggling in front of the fire, but while spring is here, you need to make the most of it!

Get pampered
The warmer weather is on its way and that means its time for the more revealing clothes to come out. Spring is a great time to get your winter skin glowing so head to a spa or turn your bathroom into your very own sanctuary and indulge in a little pampering. Start your session with a good body scrub to remove dead skin cells and get your skin glowing. Also treat yourself by getting a professional foot massage or pedicure to get your tootsies in tip-top condition too.

Stay hydrated
As the temperature rises (albeit slightly) our activity levels often follow suit, and this can mean we need to increase our fluid levels to stay hydrated and energized. Try and sip on water throughout the day as dehydration can affect your mood as well as your health. As an added bonus, water is great for keeping your skin clear and for preventing bloating, so upping your water levels will help your skin look great and will keep body in shape for when summer arrives.

Have a spring clean
Spring cleaning – as the name suggests – is a ritual of this time of year and while a full spring clean may sound daunting, it is actually extremely therapeutic to clear out all your clutter. Make a positive start this spring by throwing away old winter clothes you won’t wear again, stodgy foods you know you shouldn’t be eating, and anything that’s been collecting dust this winter – you’ll be surprised how good it makes you feel!

Take a break
Does your summer holiday still feel too far away? Spring is the ideal time to book a weekend break. A change in scenery is great for improving your mood and with the blossoming of nature and picturesque qualities of spring, there couldn’t be a better time to pack your overnight bag and explore some scenic locations close to home.

 Set some goals
There is something about the feel of spring in the air that makes many of us feel more motivated and positive as the dreary weather starts to fade. Consequently, the start of the new season is a great time to set some health and lifestyle goals. Plus if there is anything you have been meaning to do for a while, now is the time to do it, whether it is starting a class, taking up a new hobby or learning to cook. Set a goal, make a plan and commit to making your dream a reality this spring!

How will you feel great this spring?

Fat is produced when the diet provides the body with more calories than it needs for general maintenance and its current level of physical activity.

Where we store fat and our body shape is generally a result of our genes, however sometimes stubborn pockets of fat can be due to an underlying health issue.

For long term weight loss you need to reduce your intake by approximately 4000 calories to lose just one pound of fat.

You don’t need to look any further to find out what your body fat says about you…

Problem Area – Stomach
Do you feel that you always end up with a bit of a pot belly after a particularly unhealthy week? This could most certainly be down to your stressful lifestyle. Our bodies produce a lot of the hormone cortisol when we are stressed which then causes the body to store fat and if you couple that reaction with too much comfort eating and you’ve got a recipe for fast weight gain. Why not try meditation exercises like yoga, as this will help your body relax and deal with stress in healthier ways. When you feel things are spiralling out of control at work, take a five minute break which will help you gain some perspective and stop you heading to the vending machine.

Problem Area – Knees and calves
Chunky knees and unsightly ‘cankles’ are not only bad news for your wardrobe, they’re also a key indicator that you don’t have enough growth hormone and that you are not getting enough sleep. Water retention is also another reason for puffy legs, so drink plenty and cut down on wheat to beat the bloat. If you’re finding it hard to switch off, drink some herbal tea and you should also try getting a couple of early nights every week.

Problem Area – Hips and back
There’s nothing worse than seeing bulges of fat poking out beneath a too tight bra strap, however cutting out carbohydrates could be the answer rather than forking out a fortune on new lingerie.  Fat build-up in these areas is a sign that you are producing too much insulin and is also a warning sign of diabetes. Cut out sugar and switch to low-GI carbohydrates such as wholemeal bread and pasta to lose weight in these areas.

Problem Area – Thighs, chest and upper arms  
Wobbly thighs, bigger boobs and bingo wings are all signs that you are producing too much oestrogen. This can come from the type of contraceptive pill you are taking some chemicals in plastics which mimic oestrogen causing fat built up. If you’re always refilling your plastic bottle of water, switch to a glass one and also speak to your doctor about switching pills.

Problem Area – Sides
Hate those spongy bits when your ribs finish?  Thyroid hormones can cause fat to gather in this area and can be caused by heavy metal poisoning from tap water, metal fillings and fluorides in toothpaste. Make sure you are consuming plenty of fibre and flaxseed to ensure you’re getting rid of metals from your body, also invest in a water filter and keep it topped up in the fridge.

Are you happy with your body shape?

Polish up your portion sizes
Research has shown that portion sizes are increasing year on year. According to the researchers at the University of North Carolina, not only are we serving ourselves bigger meals, but restaurants, fast food chains and supermarkets are also gradually increasing the size of portions too! 

How to change?
Begin cutting back by swapping you usual dinner plate for a much smaller plate, or it has been proven that the best way to lose weight by portion control is using a diet plate.

If your eating out, order a starter instead of a main and if you can’t go without having dessert, try sharing one, rather than eating it all yourself. However if you feeling good, skip dessert and opt for herbal tea or fresh coffee instead.

Sort out your sandwiches
Many people eat sandwiches throughout the day, especially at work as they make a tasty, quick convenient lunch, however all that butter, cheese, high-fat spread and mayonnaise can soon add up to a really high-calorie meal.

How to change?
Steer clear of fillings mixed with mayonnaise which include fillings such as tuna or coronation chicken and opt for turkey, ham, chicken or smoked salmon instead. You can lower the fat content of grated cheese sandwiches by replacing half the cheese with a grated apple or even carrot; you can also cut calories by using just one slice of bread and have an open topped sandwich. Alternatively to a baguette, you could have a pitta or a small wholemeal roll. Finally, keep your sandwiches moist by adding plenty of fresh salad and sliced tomatoes, also chutney’s instead of mayonnaise, sliced pineapple to ham sandwiches, grapes to chicken sandwiches and cranberry sauce to turkey rolls.

De-clutter your salads
A salad may seem like a healthy, low-calorie option, however if they are littered with deep fried croutons, high fat cheeses and oily dressings, your innocent looking salad could contain more calories than a McDonalds Big Mac.

How to change?
Add chopped celery instead of croutons and this allows you to keep the crunch but without the calories, also swap blue cheeses for cottage cheese and cheddar cheese for smaller amounts of mozzarella. You can add extra flavour to your salad in the form of sliced pears, sliced apples or extra sweet vine ripened tomatoes. Finally, you can save over 100 calories by using a little balsamic vinegar instead of the usual oily dressings.

Clean up your carbs
Have you found yourself becoming ‘carb crazy’ over the winter months? Well don’t worry – you are not alone! Researchers believe that cravings for high-carbohydrate foods such as potatoes, bread, pasta, rice and cereals could be due to a drop in the levels of serotonin in the brain brought about by the decreased levels of natural sunlight. Eating carb-rich foods replaces some of the serotonin levels helping us to feel happier and more relaxed. However there is a problem which is that you may find yourself eating large amounts of fat too in the form of butter, cheese, creamy sauces and oils if you are not careful. 

How to change?
You can save over 210 calories per portion if you swap chip shop chips for oven chips, save approximately 200 calories if you swap creamy pasta sauces for tomato based ones, save approximately 165 calories by eating jacket potatoes with cottage cheese instead of grated cheddar and save up to 325 calories per serving by swapping high-fat curries with rice for low-fat versions.

What are your bad eating habits?

Are you one of those who reach for a snack just an hour after your dinner?

Why not try these feel-full strategies which will keep your dining habits in check and maximise your feelings of satiety and satisfaction.

Go it alone (well, sometimes)
When you dine with company or eat in front of the television, you tend to eat more, as you are distracted to what exactly goes into your mouth. The speed at which you eat can increase listening to fast-paced music and you will find that your plate will be empty before your body recognizes it’s full, so try to avoid this at all cost. You need to ensure your mealtimes are all about the food, focus on it entirely and you will feel full much sooner.

Smell and chew
This may sound strange, but when you eat, make sure you give your food a good sniff. It is proven that concentrating on the smell of your food as well as the taste, switches on satiety signals. Secondly chew, chew, chew and chew it a bit more. The hormones needed to send satiety signals to the brain are released by your chomping.

Go for bulky and moist
The more air and water there is in your food, the quicker you will feel full, and it’s as simple as that. In food terms, opt for a vegetable soup rather than a pasty or plain air-popped popcorn instead of crisps and grapes in place of raisins.

Wait after fat
If you consume a meal with a high-fat content then make sure you allow time for that feeling of fullness to come. It can take longer for sense of satiety to come from a fatty meal compared to a meal high in protein, so when consuming a fatty meal, allow time for the feeling of fullness from the fat to kick in.

Get enough sleep
When your body is deprived of sleep, it produces more of the hormone ghrelin and less of the leptin hormone. These hormones are involved in the regulation of appetite. Produced largely in the stomach is ghrelin and it accelerates your appetite, whereas leptin decreases appetite as it’s the hormone that signals satiety.

Get hydrated
The recommended daily intake of water is approximately eight glasses, but the majority of us do not drink anywhere near that amount. Not drinking enough water, allows us to feel hungry so therefore aim to drink one or two glasses of water before your meals and when you eat, the food will feel more filling.

Get a smaller plate
It’s a fact that if your plate is big, you tend to fill it and eat until it’s empty. Get yourself a smaller plate which allow you have a slightly smaller portion and you will find that your ‘full’ switch will flip a little easier.

Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will allow time for your body to recognize the fullness feeling. Good examples of fiddly foods are corn on the cob, a crunchy salad or fish with bones. These types of foods force you to eat more slowly and help you to feel full quicker.

Eat an apple before each meal
Research has shown that apples promote a feeling of fullness and that eating an apple 20 minutes prior to eating a meal reduces the amount of food consumed at that meal. If you consume one apple per day, it will not only contribute towards your recommended daily intake of fruit and vegetables, but also the fibre will fill up your stomach too!

Be natural
Most manufactured foods tend to be very energy-dense which means they contain more calories bite for bite, therefore we recommend you try to eat food that is as natural as possible. Raw fruit and vegetables take a lot of chewing and occupy the majority of space in your stomach so they fill you up much more per bite.

Do you have any tips for feeling fuller for longer?