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CALORIE COUNTDOWN to your holiday figure

Weight loss

LOSE 8lb WITH EASY FOOD SWAPS

Still have a way to go before you feel comfortable on the beach?

Forget about that crash diet – HFG nutrition editor Amanda Ursell has a better way to lose weight.

You don’t necessarily need to take drastic action to shed a few pounds for your summer holiday. Simply cutting 500 calories a day from your usual meals and snacks will help you to gently drop 1lb a week. This may sound like a lot of calories to lose, but our suggested switches make it easy. By noting the unwanted calories that have been creeping into your day you’ll be able to take back control and make every meal and snack a leaner option.

START WITH BREAKFAST

To say that this is the most important meal of the day is probably over-egging it, but a balanced, healthy breakfast can ensure you feel steady and stable in the hours after eating and help you get through the stresses and physical demands of the morning ahead. Experts still favour starting the day with a healthy something, even if that’s just a banana and a skinny cappuccino on the way to work. Research reveals you’ll be better able to focus and will feel more energised when you don’t skip breakfast completely.

If you can’t resist a sugary cereal, a slice of toast with marmalade or a muffin in your local coffee shop, vowing to cut it out completely probably won’t work. The solution is to swap it for something that gives you the same satisfaction without the big sugar and calorie hit. Our five breakfast swaps will help you shave calories while getting more nutritional benefits.

SWAP

Blueberry muffin and a latte with semi-skimmed milk 652kcal

FOR

Plain croissant and a skinny cappuccino with an apple 453kcal

SAVE 199kcal

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About Healthy Food Guide

Shape up before your holiday without crash diets – we've got easy swaps that will shave 500 calories a day to get rid of that belly fat - plus delicious low-cal recipes. We also help you stay safe in the sun, offer updated expert advice on migraines and boosting fertility (for men as well as women). Plus lots of nutrition guidance, including which milks and berries to choose for best health benefits.