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When you begin to understand what works for your body it inspires you to take control of your life and work together with your body, rather than fighting against it. This will ultimately help you to beat fat and keep it off in a more natural, controlled manner.

Although the emphasis is on controlling your diet, it is also important to realise that exercise is an integral part of good health and aiding your weight loss. You should aim to exercise for at least 30 minutes in total per day. It’s not as difficult as you may think! Short 10 minute bursts of heart rate-raising activities throughout the day is all you need to keep your bones, muscles, joints, and organs in good health and beat fat.

Eight successful strategies to beat fat are:

1. Reduce fat to below 41 g for women and 60 g for men.
2. Eat 4-5 pieces of fruit per day to increase fibre. Try lower sugar fruits such as apples, pears, and apricots (fresh or dried) rather than mangoes or cherries, which are higher in sugar.
3. Eat fish once or twice a week. These should be oily fish if possible, such as herring, sardines, mackerel or salmon. If you cannot, take fish oil supplements.
4. Eat pulses at least once a week. Try mixed lentil soup, or mixed bean stews.
5. Consume servings of brightly colored vegetables each day.
6. Eat vegetable soup twice a week. This provides vital nutrients and fibre.
7. Reduce alcohol consumption and replace with water. Aim to drink at least 1.8-2 litres per day.
8. Try drinking a glass of water and eating fruit, salad or vegetables before your main meal to prevent you from overeating in the meal and to keep your appetite under control

Women need to optimize their calcium, iron and folate intake by eating plenty of whole grains, cereals, fish with edible bones and reduced-fat dairy products.

One of the best ways to beat fat in the body is to reduce your fat intake. Reducing the amount of sugar means more room for fibre, this in turn means less room for fat.

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