We all know that quick fix and fad diets don't work in the long run. At David Lloyd Leisure our nutritional advice is based on a sensible balanced diet. It's easy to stick to and will help you lose weight steadily and achieve your desired long term weight loss in a way that means you don't put the weight back on afterwards.

Eating for weight loss

Before you even consider which foods to eat and which ones to avoid, there are three key things you need to remember when trying to lose weight:

1. Breakfast is essential to get your metabolism going first thing and to help you avoid mid-morning munchies!
2. Eat regularly throughout the day to keep your metabolism high and avoid low blood sugar levels, which always lead to snacking on high sugar and high fat foods!
3. Eating smaller amounts throughout the day allows your body to make more use of what you take in rather than storing it.

Healthy snacking through the day will fit in well with your exercise plans. You'll never have a heavy meal to digest and will always have plenty of energy for your workout.

Top Tips to help you get in shape

Drink at least one litre of water each day.
This will help to stop you from snacking and keep you well hydrated - this means clear skin, mental alertness, lots of energy and maximum fat burning.

Eat lots of high fibre foods.
These foods fill you up, which means you take in fewer calories. Fill up on lots of fruit and vegetables, brown rice, wholemeal bread, and unrefined cereals. Avoid fatty foods like biscuits, cakes, butter and fatty meats.

Eat protein foods at each meal.
Digesting protein foods such as meat or fish slows down the absorption of any carbohydrates you have eaten and helps to keep blood sugar levels constant. Fluctuating blood sugar levels often lead to binge eating and may also increase the amount of fat stored in the body.

Eat slowly!
As soon as food enters the small intestine from the stomach, your brain receives a message saying 'Stop Eating!' By eating slowly and listening to your body, you will only take in as many calories as you need.

Read food labels.
Use foods in their most natural state, avoiding foods with a long list of ingredients and lots of unnatural additives. Watch out for foods stating that they are low in sugar or fat - always check what ingredients have been used and the proportions of sugar and fat stated in the nutrition information.

What you should focus on eating
Choose meals from the following suggestions for a healthy, well balanced and nutritious diet that will help you to manage your weight. Just watch the portion sizes and don't 'supplement' too much with your favourite snacks.

Now serve!

• Porridge made with water, skimmed or rice milk. Add a spoon of sunflower seeds, low fat yoghurt or half a chopped banana
• Fruit salad
• Smoothie - fruit of your choice whizzed up with skimmed milk and a spoonful of yoghurt

• Raw vegetables with a yoghurt or houmous dip
• Mixed berry smoothie made with fruit and skimmed milk
• 1 - 2 rice or corn cakes with sliced banana, cottage cheese or salad vegetables

• Vegetable soup
• Lime and chicken chilli salad
• Grilled sardines on wholemeal toast with a green salad

• Salmon or tuna steak with vegetable stir-fry
• Vegetable and rice-stuffed peppers or aubergine
• Turkey or chicken breast with vegetable kebabs

• Drink between 1 to 2 litres of water a day
• Limit coffee and tea to a maximum of 3 cups a day
• Use sugar rather than sweeteners but reduce added sugar until you have cut it out altogether

Healthy recipe

1. Chop mushrooms and onions and add to a little heated olive oil in a pan.
2. Once browned, add fresh or frozen chopped peppers, sweet corn and peas. Cook through.
3. Add strips of dark green cabbage or spinach leaves and a handful of sesame seeds and heat for a further few minutes until just browned.
4. Meanwhile, grill or sear the tuna steak in a pan.