What could be better than a delicious Lemon and blueberry sponge served with lemon custard? This yummy recipe serves 6 and is only 183 calories per serving! The perfect pud whilst your trying to lose weight!

What will you need?

• 1 teaspoon bicarbonate of soda
• 100g self raising flour
• 100ml skimmed milk
• 50g caster sugar
• 2 tablespoons light olive oil plus extra for greasing
• Zest 1 unwaxed lemon
• 1 medium egg

 For the custard:

• Zest and juice of ½ unwaxed lemon
• 300 g low-fat custard

 How to:

1. Preheat oven to 170C/gas mark 3½ and
2. Brush 6 holes of a muffin tin with a tiny amount of oil.
3. Sift the flour, and then stir in the bicarbonate of soda and sugar. Make a well in the centre.
4. Beat together the oil, egg, milk and lemon zest in a jug. Pour the mixture into the well and give everything a quick stir; do not over mix it. Fold the blueberries in and divide the mixture among the prepared holes of the muffin tray. Bake for 15 minutes until the sponges are firm to the touch
5. Pour the custard into a non-stick pan, add the lemon zest and juice and heat through. Pour over the lemon and blueberry sponges to serve

Desserts are usually a no go whilst slimming, but not this one!  Do you have any other pudding recipes to share with us?

Add water

With zero calories, water is the perfect slim line filler. But recent research has shown that it is better incorporated into meals than drunk alongside them.

EAT BIG: Go for soups with lots of water-rich vegetables. Food that absorbs water during cooking, like pasta and rice, are good bulkers – but watch portion sizes.

Pack in proteins

Foods rich in protein are particularly good at making you feel fuller quicker and for longer.  It’s thought they stimulate the release of hunger-controlling hormones in the gut.

EAT BIG: Add playing card sized portions of your favourite protein to your lunch and dinner. Choose from lean meat, skinless chicken or turkey, grilled fish, Quorn, tofu or fresh prawns.

Go for wholegrains

Wholegrain foods are chewy and satisfying, and the insoluble fibre they contain provides bulk to help you feel full, but with no calories. Plus, they will improve your bowel function, help to lower the risk of heart disease and are higher in iron and B vitamins – important for maintaining energy

EAT BIG: Exchange white carbohydrates for brown – choose wholemeal bread, whole-wheat pasta, brown rice and breakfast cereals that are labelled wholegrain, but check sugar and salt content.

Pile on the pulses

Pulses like peas, beans and lentils are rich in soluble fibre, which absorbs water and swells, creating a feeling of fullness. They also lower the GI (glycaemic index) of the meal they’re added to, slowing the rate of sugar absorption and so helping keep energy levels stable and hunger at bay.

EAT BIG: Use them to bulk out stews, soups and casseroles. Try baked beans on toast or with a jacket potato to make a quick satisfying meal.

Fullness fakers

Fat – It’s the least filling nutrient with nine calories per gram, compared with four calories per gram found in protein and carbohydrate. Consuming moderate quantities of heart-healthy unsaturated fats in olive oil and vegetable oil is good, but measure with a tablespoon rather than random glugging. One tablespoon will be all you’ll need for a stir-fry, for example.

Sugary drinks- The calories in beverages don’t trigger the body’s fullness mechanism anywhere nears as efficiently as those in solid food. Stick to water or the occasional diet drink instead.

Alcohol- Drinking lowers blood sugar levels, leading to increased hunger. Make it a rule to drink alcohol only with meals, when you’ll find it easier to stick to a sensible amount of one or two small glasses.

Are you struggling to lose weight?  Try some of the tips above and let us know how you get on.

Three years ago, Nadia’s weight crept up to 13st after she constantly snacked on the wrong food. But when she began struggling to get into a size 16, she knew she had to take action. “My light-bulb moment came when I was standing in the H&M changing rooms and I couldn’t get into a pair of size 16 trousers. I thought ‘OK do I pick up the 18, or do I leave the shop now and do something about it? “I left in floods of tears, ran into the street and bumped straight into my friend Julia, who’s a trainer. When I told her what was wrong she said: ‘Right, tomorrow we’re going for a run’ and that’s how my weight loss started. From that point, I decided I never want to be that big again”

Nadia 48, went on to lose 3½st while training for her fitness DVD Fat to Fab in 2010, slimming down to 9½ and a tiny size 8-10. Now a toned size 12 and weighing 10st 12lbs, she reveals she’s finally found a size she’s happy with. “There’s a lot of pressure when you get to an 8-10 to stay that size, but it’s really hard to maintain. To be that small I wouldn’t be able to have cake or a few glasses of wine. It’s no fun! I like that I have more of an hourglass shape now – I’m all woman.” The mum of two say’s she’s more body-confident now, than she’s ever been before. “My waist goes in, which makes everything else look better. I feel really sexy”

Nadia has revealed how she’s kept the weight off while still enjoying her favourite foods in her new cookbook ‘Greedy Girl’s Diet’. “I wanted to do something for women who love food, but want to stay slim. I’ve tried every diet known to man and, each time I lost weight, I piled it straight back on again, I used to make the classic dieter’s mistake of skipping breakfast, then I’d get raging hunger pains and end up eating chocolate biscuits. I’d then have salad without dressing for lunch and be so miserable that when I got home I’d have two glasses of wine!” She adds: “I snacked on all the wrong foods all day, consuming huge amounts of calories, rather than sitting down with my family to eat nutritious meals.”

These days, Nadia never misses breakfast and either has an avocado, Marmite and pumpkin seeds on Ryvita or a lean bacon sandwich with sliced tomatoes. Lunch is home-made soup or falafel with pita bread, houmous and salad. And dinner is a sit-down meal, like chicken with creamy mushroom sauce and brown rice. She says: “I can have pudding now as I’m not eating rubbish during the day. I often have low-fat ice-cream and melt dark chocolate on top, which is only 150 calories. It feels naughty, but it’s not! And I drink around 4 glasses of wine and two vodka and tonics a week. Even though Nadia does not ban anything from her diet, she cuts back if she feels like she has overindulged, and keeps healthy snacks in the house. “If I have a big blow out, I’ll be quite strict with myself for a day or two afterwards and I’ll stick to soups and juices.
Fitness fan Nadia maintains her figure by running for half an hour a day and doing an hour of Power Pilates once a week. “I started running when I was 45; I fell in love with it. I take my trainers with me wherever I go so I can always head out for a run.

Power Pilates is so hard, I’m practically crying after it, but it’s really effective for toning. I will also do my own DVD in the hotel room if I am ever working away from home.” Nadia insists getting older isn’t something that worries her “I’m excited about it and I’m proud of my age. I didn’t have this confidence when I was 20. Why lie about how old you are? People will just think you look rough! I want my girls to see how wonderful older women are.

Are you an older woman who’s happier with your body now more than ever?

Lose weight with this delicious seven day plan…

Enjoy three wholesome low-fat meals a day plus two power snacks.
You’ll eat 1200 calories on day one, then 1000 calories on day two, and continue alternating like this. Reducing the calories on alternate days will give your body a kick-start to help boost the amount of weight you lose.
If there’s a meal you don’t fancy, you can simply swap it for another with the same amount of calories.
Combine this eating plan with at least 30 minutes of activity a day.

Your daily allowance

On day one, three, five and seven your daily allowance is 1200 calories. On these days your breakfast is 200 calories ( except for the day with the three-course celebratory meal when your breakfast is 150 calories), lunch is 300 calories and dinner is 400 calories. You can have two power snacks (50 calories each) and 450ml/¾ pint skimmed or semi-skimmed milk (200 calories)
You have 1000 calories on day two, four and six. Your breakfast is 150 calories, lunch is 250 calories, and dinner is 350 calories. Youcan have 2 power snacks (50 calories each) and 300ml/½ pint skimmed or semi-skimmed milk (150 calories).
The meals are easy and tasty
Enjoy unlimited tea and coffee (with milk from your allowance) diet drinks and water (have at least two litres a day). Try to have only one alcoholic drink in the seven days. In place of a power snack you can have a low-calorie, non-alcoholic sparkling wine mixed with soda or 50ml orange juice mixed with sparkling water.

Day 1 – 1200 calories

Breakfast- 2 Weetabix with milk from your allowance, plus 1 tablespoon sugar and 70g blueberries

Power snack– 2 Satsuma’s

Lunch- Egg sandwich 2 slices of multigrain bread spread with extra-light mayonnaise and filled with 1 hard-boiled egg, sliced and unlimited salad

Power snack- 1 x 50g pot Petits Filous fruit fromage frais (any flavour)

Dinner- Fruity turkey curry (212 calories per serving serves 4)

1 red onion, chopped
2 garlic cloves, crushed
2 teaspoons balti curry paste
1 x 400g can of chopped tomatoes
400g cooked turkey
1 eating apple, diced
1 teaspoon chopped ready-to-eat apricots

How to:

1. Dry fry the onion and garlic until soft
2. Add the curry paste, chopped tomatoes and cooked turkey
3. Simmer for 10 minutes
4. Stir in apple and apricots
5. Serve with 100g boiled white rice per person (139 calories per serving) and garnish with fresh coriander. Have low fat yoghurt (50 calories) for pudding

Day 2 – 1000 calories

Breakfast- 40g Kellogg’s Special K or similar cereal served with milk from your allowance and 1 teaspoon granulated sweetener if required.
Powersnack- 1 rice cake spread with 20g Philadelphia extra-light soft cheese and topped with basil leaves and 2 cherry tomatoes
Lunch- 100g tuna, canned in brine, drained, mixed with chopped peppers, spring onion, mushrooms, carrots, celery, tomatoes and cucumber and tossed in oil-free salad dressing, plus 1 mini pitta bread
Power snack- 150g sliced melon
Dinner-Any ready meal (maximum 350 calories and 5 per cent fat)

Day 3 – 1200 calories

Breakfast- 2 Quorn or low-fat pork or beef sausages served with 2 large tomatoes, halved and grilled, and 50g mushrooms, grilled or dry-fried
Power snack- 150g sliced melon
Lunch- 1 x 150g potato baked in its skin topped with 115g baked beans
Power snack- 1 large tomato, sliced and drizzled with balsamic vinegar, plus fresh shredded basil leaves and 2 sliced spring onions
Dinner- Vegetable bolognaise- (serves 2) Dry-fry 1 chopped red onion in a non-stick pan. Add 1 sliced courgette, some chopped red and green peppers and 100g slice mushrooms and dry-fry until soft. Pour in half a jar of tomato-based pasta sauce and simmer for a few minutes. Serve wih 45g (uncooked weight) pasta per person.

Day 4 – 1000 calories

Breakfast- 1 low-fat cereal bar (maximum 80 calories and 5 percent fat), plus 1 small banana
Power snack – 85g low-fat fromage frais, any flavour
Lunch- Any soup, sandwich or ready meal (maximum 250 calories and 5 percent fat).
Power snack – 1 apple or pear
Dinner – Ginger beef stir-fry (338 calories per serving, serves 4)

450g lean rump steak, cut into strips for frying
3 baby leeks, finely sliced
100g chestnut mushrooms, sliced
1 tablespoon light soy sauce
1 tablespoon sweet chilli sauce
1 tablespoon chopped fresh ginger
150g sugar snap peas, cut in half
2 whole pak choi, chopped
300g bean sprouts
400g ready to work noodles
1 tablespoon chopped fresh coriander leaves, to garnish

How to:

1. Heat a non-stick wok or frying pan, and then add the beef strips and dry-fry for 3-4 minutes until sealed. Remove from the pan and set aside in a bowl.
2. Return the wok or pan to the heat, add the leeks and chestnut mushrooms and dry-fry for 2-3 minutes, mixing well.
3. Mix together the soy and chilli sauce and chopped ginger and pour over the beef.
4. Return the beef to the pan. Add the sugar snap peas, pak choi, bean sprouts and noodles. Toss well to combine them and dry-fry until the meat is hot.
5. Serve straight away topped with fresh coriander.

Day 5- 1200 calories

Breakfast- 1 egg (boiled, poached or scrambled) with 1 Ryvita spread with Marmite. Half a grapefruit sprinkled with granulated sweetener.
Power snack- 100g peaches in natural juice
Lunch- A multigrain roll spread with 1 dessertspoon extra-light mayonnaise with 50g turkey or lean ham and unlimited salad.
Power snack- 100g fresh pineapple
Dinner – starter- Parma ham, melon and ginger cocktail (56 calories per serving, serves 4)

Selection of melons
100g rocket leaves
2 pieces of stem ginger in syrup
4 slices Parma ham
A dash of lime juice
Black pepper, to taste

How to:

1. Cut the melons in half and remove the seeds. Remove the flesh and set aside
2. Divide the rocket between 4 plates and top with the melon.
3. Finely slice the ginger and dot over the melon
4. Roll a slice of Parma ham and place on top of each dish. Drizzle over lime juice and sprinkle over black pepper.

Main course – Fillet steak with peppercorn sauce (268 calories per serving, serves 4)

300g new potatoes
Salt and black pepper
4 x 100 fillet steak
400g asparagus or unlimited green vegetables of your choice
100g low-fat garlic soft cheese
2 tablespoon semi-skimmed milk
8 spring onions, chopped

How to:

1. Preheat a non-stick griddle pan. Season the pan with salt and pepper, add the steaks and cook for 5 mins, turning regularly. Remove from the pan and keep warm.
2. Blanch the asparagus for 1 minute, drain, and then cook in the griddle pan. Remove from pan and keep warm.
3. Add the cheese and milk to the pan. Stir. Add the spring onions
4. Slice the steaks and serve on the asparagus with the sauce poured over the top and the potatoes on the side.

Dessert- Baked peaches with raspberries (102 calories per serving, serves 4)

4 ripe peaches
300g fresh raspberries
4 tablespoons grape juice
Juice of 2 fresh limes
2 teaspoon freshly chopped ginger
0% natural fat Greek yoghurt

How to:

1. Preheat the oven to 200?C/400?F/gas mark 6
2. Cut the peaches in half and remove the stones. Place in an oven proof dish and cover with raspberries
3. Drizzle over the grape and lime juices and sprinkle with the ginger. Cover with foil and bake for 20 minutes until soft.
4. Serve hot or cold with a scoop (75g) of yoghurt per person.

Day 6 – 1000 calories

Breakfast- 1 serving of instant porridge (maximum 100 calories)with milk from your daily allowance, plus 1 teaspoon sugar or honey.
Power snack- 1 Kiwi fruit, plus 5 grapes
Lunch- 4 Ryvitas topped with 100g low-fat cottage cheese and unlimited salad.
Power snack- 1 small cereal bowl filled with a mixed salad tossed in 1 dessertspoon oil-free salad dressing.
Dinner- 100g salmon filler, grilled, steamed or microwaved, served with 175g stir-fry vegtables, dry-fried, a little soy sauce and lemon garnish.

Day 7- 1200 calories

Breakfast- 1 Mattessons turkey rasher, grilled, 1 egg, dry-fried, and 200g canned tomatoes boiled until reduced.
Power snack- 3 dried apricots
Lunch- Toast 2 slices of multigrain bread and top with 115g baked beans
Power snack- 25g wafer-thin ham served with 1 sliced tomato and sliced cucumber
Dinner- Chicken fajita (serves 1) – In a non-stick pan dry-fry 1 small chicken breast with 1 teaspoon fajita spice mix, sliced onion and red and yellow peppers. Serve in 1 low-fat tortilla wrap (maximum 5 per cent fat) with a mixed salad and 80ml tomato salsa

If you have more weight to lose- If you want to continue to lose weight after one week on this plan, increase the calories to 1200 every day in week two, and then from week three add an extra 200 calories a day by choosing a high-fat treat (100 calories) or alcoholic drink (100 calories), plus 1 low-fat dessert (maximum 100 calories and 5 per cent fat).

The TOWIE regular, who says she is addicted to food, first got in contact with Josie, 28, via private message on Twitter, congratulating her on her astonishing weight loss, going from a size 20 to a size 10 – before then asking the 2010 Big Brother winner for advice on how she herself could lose weight.

Gemma, who recently tweeted old pictures of herself when she was a size 10, started to gain weight seven years ago after splitting from her long-term boyfriend Dan and suffering a miscarriage just a few weeks later.

In 2011, she lost 3st, but piled it back on, saying, “I was miserable when I was smaller. I know I’m obese and it’s not doing me any good. I can’t say I only eat salad because clearly, I do overindulge.” But now she wants to lose weight again and is using Josie as her “thinspiraton”.

A source close to Gemma tells us, “Shes currently a size 20 and she’d like to slim to a size 14-16. Josie is helping keep her focused and motivated.”

Talking exclusively about teaming up with Gemma, Josie says, “She needs to stick with it – it’s better to do a few minutes every other day than loads once a week. And don’t worry about falling off the Wagon, just get back on it the next day.

I’ve told Gemma that it’s better to go for it full-out for 30 seconds at a time, than do something that is sort of doable for 30 minutes. “So, eight sets of exercising 30 seconds on and 30 seconds off will burn as much fat as 40 minutes of jogging. Just make sure that you work really hard during those 30 seconds” And heat has learned that Gemma is determined this time to stick to Josie’s workout regime. Our source adds, “Gem thinks Josie looks absolutely incredible and she was a size 20 to begin with, just like Gemma is now. As much as Gemma hates working out, she is really up for the challenge this time”

Where do you get your “thinspiraton” from?

The TV presenter recently let slip that she owns a number of body-shaping undergarments (some supplied by Slimming Solutions!) which are designed to give women a slim and shapely silhouette even in the most unforgiving outfits.

Speaking about what could be found in her TV dressing room, Willoughby said: “Mine is just hairspray, bits of hair flying around the room that will be stuck on the best they can at some point, and some pairs of Spanx.”

Slimming Solutions are proud stockists of the Spanx brand, check out our huge range, where you’ll find everything from booty boosting shorts to strapless slips.

As reported by digitalspy.co.uk

However, there is no reason why you can’t enjoy chocolate at Easter or any other time of the year even if you are trying to lose weight. The trick is to give your taste buds a sweet treat and follow a few simple guidelines to ensure that you don’t completely sabotage your weight loss efforts.

It is important that you choose chocolate wisely. On average a bar of dark chocolate contains 50 – 60 calories less than a bar of milk chocolate. As well as being higher in antioxidants, the more intense flavour should satisfy your taste buds more easily, meaning you won’t have to eat as much.

It can also be a good idea to ask for an Easter egg that’s filled with something other than more chocolate.

Beware of constantly nibbling at chocolate eggs – you’ll find it’s all too easy to polish off the whole thing! Got more than 1 egg?  Why not share the rest with your family and friends?

And, if even just a whiff of chocolate is enough to start you chomping then why not come up with other ways of enjoying Easter without turning to chocolate? Why not join in an Easter egg hunt and get more active. Not only will you burn calories when you hide the eggs for the kids, but you can also burn even more if you participate in the hunt itself. So get out there and have some fun!

It can also prove more satisfying when you have everyone involved, try doing something fun with the whole family. Why not try making Easter bonnets or decorating hard boiled eggs? Not only are such activities a great way to have fun, but they can also help to distract you from chocolate.

But of course, Easter does not always prove the easiest time to watch your waistline but it is possible to enjoy the holiday without going completely off track. Therefore, take the time to learn how to lose weight fast by reducing temptation for the many chocolate delights that Easter can bring.

Are you looking forward to Easter?

Ingredients:

• 1 medium red onion, cut into thin slices
• 2 medium courgettes, trimmed and cut into 2cm slices
• 1 yellow pepper, deseeded and cut into 3 cm chunks
• 1 red pepper, deseeded and cut into 3cm chunks
• 4 x 150g thick skinless cod (or other white fish) fillets
• 10g dry white breadcrumbs
• 1 teaspoon olive oil
• 2 tablespoon finely chopped parsley
• 2-3 teaspoon good quality balsamic vinegar
• 4 slices of Parma ham
• 10g parmesan cheese, finely grated
• Freshly ground black pepper
• Flaked sea salt

What to do:

1-      Preheat oven to Gas mark 7, 220?C. Add the onion, courgettes and peppers large baking tray and drizzle with oil, season with salt and plenty of ground black pepper. Toss everything together until vegetables are lightly coated with oil. Roast the vegetables for 20 minutes until lightly charred and softened.

2-      Pat the fish dry on kitchen paper and check for any bones. Remove any bones that still remain. Season fish with freshly ground black pepper. The wrap each fillet loosely with a slice of ham.

3-      Remove baking tray from the oven and make gaps in the vegetables to make space for pieces of fish. Place the fish on the tray.

4-      Mix the breadcrumbs with parsley and cheese then scatter over the fish and veg.

5-      Return the baking tray back in for another 12-15 minutes or until the fish is cooked, the breadcrumbs are lightly browned the ham has crisped. Serve hot and drizzle a little balsamic vinegar.

Do you have any weight loss recipes you would like to share?

Eating too many diet foods - 

Breakfast: Porridge, unsweetened muesli or Weetabix, with milk or natural yoghurt, sprinkled with a few nuts.
Lunch: Jacket potato with tuna and a salad with olive oil dressing.
Dinner: Spaghetti Bolognaise – with lots of Bolognaise

Lack of fibre
Cutting out or down on carbohydrates in order to lose weight can lead to a lack of fibre. Dietician Dr Sarah Schenker says: ‘Fibre is important when trying to lose weight as it works to balance your blood sugar levels to help prevent cravings and to keep you fuller for longer.’ To get more in your diet she recommends:

Eating two portions of fruit a day. Good choices include apples, pears, cherries, apricots and berries.
Eating five portions of vegetables a day with two of them starchy veg such as peas, sweetcorn, sweet potatoes and squashes.
Enjoy starchy carbs such as wholegrain bread, oats or rice, as they are a good source of fibre. Stick to two portions of these a day if you’re trying to lose weight.

A sluggish thyroid?
An underactive thyroid can cause weight gain, says nutritionist Amanda Hamilton ‘Symptoms also include fatigue, feeling cold, hormonal problems, depression and low libido. Sometimes a test from the doctor may come back negative, but you still have the symptoms. This can be frustrating as it can mean a re-visit in six to 12 months to see if the symptoms register as qualifying for medical intervention.’

Amanda recommends you eat the following to help your thyroid work optimally: iodine, manganese, vitamin C, methionine, magnesium, selenium, zinc and the amino acids cysteine and l-tyrosine. They are all found in foods such as fruit, vegetables, seeds, meat and nuts including almonds.

Counting calories
‘Not all calories are created equal,’ says Rhoda Sutherland. ‘For example, calories from sugary foods with have a negative effect on your body, causing sugar cravings and hunger, as opposed to the positive filling effect of calories from protein.’ Rhoda suggests you stop counting calories to lose weight and instead concentrate on eating more healthily.

Think about food too much?
‘Thinking about what to eat and what not to eat can take over your life. This diet mentality can be stressful and make you binge, feel like a failure and result in yo-yo dieting’, says Harley Street behavioral specialist Sandra Roycroft-Davis She says: To lose weight successfully and long-term you need to stop food being the main focus of attention – beware of it becoming your best friend or even your enemy! Aim to have a stable, normal relationship with food. Eat healthy balanced meals and smaller portions, and listen to your hunger signals. ‘Find ways to get non-food related thrills instead, such as socialising or exercising releasing feel-good hormones into the body’.

No meal planning
‘One of the most important pieces of nutritional advice I give clients is to make sure they plan their meals,’ says Rhoda Sutherland. ‘This will save unnecessary trips to the supermarket and stop you making impulse buys, which can cause you to overeat.’ A handy tip Rhoda suggests is to bulk-cook protein-rich soups and stews and freeze them so you always have a ready-made meal.

Not enough tryptophan
‘Serotonin, a protein produced in our bodies from the amino acid tryptophan has a key role in appetite and metabolism,’ Says Nina Omotoso, nutritional therapist. ‘Low serotonin can stimulate appetie control centres in our brain increasing appetite and a desire to binge on carbs’ Try eating tryptophan rich food with little carbohydrate (such as ricecake or crispbread) once a day. Good choices are turkey, cottage cheese, soya, fish and shellfish

Could any of the reasons above be stopping you from losing weight?