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When you make a commitment to transform your body, it can be a bit like a marriage. It takes a combination of two parties, engagement of training and nutrition, witnessed by motivation and accountability.

The people who understand this sacred vow are the people who have lost weight and it has stayed lost. These are also the people who have taken on board the magnificent seven nutrition tips.

The people who are focused on nutrition alone may lose weight but feel no tone in their muscles. Or they slave away in the gym four days a week –getting stronger maybe but they can’t understand why their shape isn’t changing.

Nutrition without training or training without nutrition is like a bird without wings. The two must go hand in hand if you want to see real results.

Here are the magnificent seven nutrition tips that you need to adopt:

1.Water

The holy grail of fat loss is right in front of you. A lack of hydration leads to a drop in cognitive function and increased appetite, as many people confuse hunger with thirst and eat more when they are actually just really thirsty. Water is also important for detoxifying our bodies.

This is a simple change to make. I usually advise clients to gradually build up to circa three litres a day.

2.Protein

Protein is important because it rebuilds your immune system, repairs your muscles and increases satiety so you are more satisfied after eating it. This reduces your appetite and cravings.

We also burn more energy just by processing the protein we eat.

3.Vegetables

Number three of the magnificent seven nutrition tips is to make sure you are eating enough vegetables.

Vegetables are carbohydrates that are high in nutrients and minerals. These should form the basis of your carbohydrate intake instead of processed foods like bread and cereal.

Guidelines for the standard intake of fruits and vegetables were originally set for nine servings a day but it has been readjusted to five.

When it comes to fruit remember that it contains natural sugars. Your intake should be in accordance with your body fat and activity level – the leaner you are, the more fruit you can have.

4.Fibre

If you are increasing your protein intake it is also important to increase your fibre intake.

Fibre such as ground flax or pysillium husks increase satiety of food, stretch the wall of the small intestine and reduce the glycaemic index of foods.

5.Hydrochloric acid

Increased stress levels in life have affected our ability to break down the food we eat. Stress is depleting our production of hydrochloric acid, which in turn prevents proper, complete digestion of the food we consume.

6.Omega 3s and healthy fats

The low-fat craze demonised all fats but thankfully this is one craze that has now begun to disappear. Healthy fats – in the form of nuts, avocado, olive and coconut oils – increase the satiety of our appetite, protect and regulate our hormones while it also revs up our metabolism.

7.Avoid erratic eating

The final one of the magnificent seven nutrition tips is to avoid inconsistent or erratic eating patterns. Small and often gets the body used to being ‘paid’ regularly, so it is happy to release fat from storage.

Follow the Japanese saying of ‘hara hachi bu’, which means eat until you are 80pc full.

Conscious eating – chewing your food well and savouring the flavour – are the key to weight loss and portion control. When you chew properly you will notice that you are feeling more satisfied and therefore are eating less.