Always change your workouts after 7 days.

Aim to do 3 quick toning sessions a week as this increases the active muscle tissue that speeds up your metabolism.

Take two stairs at a time and avoid using a handrail, you use more muscles and engage your core tummy muscles.

Do 4 minute HIIT workouts to melt off belly fat.

First thing in the morning do 30 star jumps or 2 minutes marching on the spot, to speed up your calorie burn.

Jump off the couch when the TV adverts come on and march on the spot this can burn off approximately 30 calories in 3 minutes.

Don’t just stand there! Do calf raises while brushing your teeth,

When you are on the phone, stand up and walk around instead of just sitting.

Watching TV come down onto the floor and do some ab crunches.

Pull your tummy in and hold for 10 seconds, do this 10 times and do it twice every day, helps tone your abs and makes your core stronger and burns a few more calories.

Follow the 80 – 20 rule , which means eating healthy foods 80 percent of the time, and indulge in a little bit of what you fancy 20% of the time.

Keep a food diary for 5 days and be honest with everything, this will highlight what you need to change and make you think twice.

Get some sticky notes and put on your fridge and write some quotes on being healthy, will make you think twice on your food choices before you open the fridge.

Once a week, measure your waist, this is the best way to keep an eye on your weight and weight loss, far better than stepping on weighing scales.

When sugary cravings strike, do some self-pampering like, have a bath, paint your nails or a face pack.

Be in bed by 10:30pm as getting your 7-8 hours will help stop you feeling tired the next day which then can make you miss workouts and cause extra snacking.

Swap the baggy tracksuit and oversized jumper, as these comfy clothes can encourage being lazy, whereas fitted clothes re enforce being active and help encourage better posture.

Cut up a load of vegetables and have them in a tupperware box in the fridge ready to grab when you need a snack.

Best tip of all don’t buy junk food or sugary snacks, as simple as that.

When waiting for the kettle to boil march or jog on the spot.

Keep your fiber topped up by always eating the whole meal versions, in other words, go for brown bread, instead of white bread, go for whole meal pasta instead of white pasta, brown rice instead of white rice.

Add some oats to a smoothie to keep you fuller for longer.

Be sure to always have your breakfast, as this instantly speeds up your calorie burn.

Put protein on your plate for both breakfast and lunch as is suppresses ghrelin, a hormone that stimulates your appetite.

Fiber is your friend as it will help to prevent bloating from constipation.

Get your carbs right, and limit the bad carbs, like cakes, muffins and bagels, instead go for pitta breads, oatcakes and sweet potatoes.

Always order small, this will cut the calorie consumption as large will always be triple the amount of calories.

Don’t grab a croissant and coffee on the run, as this super high in fat and calories, instead go for a banana and green tea.

Make your own pancakes with just 2 ingredients, watch this video here.

The great  grapefruit is perfect to add to breakfast instead of a juice drink, and what makes it great is this fruit aids in weight loss,

Don’t obsess over counting calories but be aware of how many are in the foods you eat

Plan your meals in advance, and use Sunday evenings as time to look online to find healthy recipe’s and order online your ingredients.

Adds some seeds to your soups and salads, to increase the fibrer and protein and make the meal feel more satisfying.

Get rid of fizzy sodas and stop drinking huge amounts of calories, and instead go for fizzy water and add in chopped fruit.

Resize your dinner plates, and go for a side plate as your main plate.

Have a complete sugar free day at least 3 days a week.

Have a glass of water with every meal.

Keep snacks to 100 calories or fewer.

Go for foods with higher based water content, such as cucumber, celery, melon and tomatoes, as these will help fill you up and prevent bloating.

When a sugary cravings get the better of you, go for dark chocolate.

Make your own low calorie and low fat ice cream by using frozen bananas with a little cocoa powder and honey.

Make pasta using vegetables  like carrots or courgettes  instead of   traditional pasta spaghetti.

Don’t dial a pizza instead make your own, by using a whole meal tortilla under the grill with a little low fat cheese and roasted cherry tomatoes.

Move every 20 minutes give yourself a reminder on your computer or phone to encourage yourself to get up and walk around, as this helps keep your metabolism high.

Be smart when it comes to your cereals, as often these can have more sugar in them than sweets.

Be a fidget, the more you move simply the more calories your body burns.

Add some ice to a glass of water as this helps you burn a few more calories.

Add some fast bursts of walking to your walks, just for 20 seconds walk faster then come back to a normally walking pace, keep alternating, not only will you arrive quicker but you will melt off more calories.

Go for a black coffee instead of a white one, as skipping on the milk, helps reduce the calories.

A BIG HIGH FIVE TO CROUTONS – AS THESE CAN INSTANTLY ADD SOME CRUNCH AND FULLNESS TO ANY DISH.

TIP: Make a big batch at the beginning of the week,  then store these in an air tight jar which will last you several days.

Let’s start with the these delicious  sweet ones,  which are Honey and Coconut Croutons,  these you can sprinkle on top of your yoghurt, or add to a smoothie, even add some crunch to ice cream or sorbet.

Then you can give your savoury croutons an injection of extra goodness by adding  the superfood that is beetroot ,  these brighten up any salad and give more taste and a great crunch, these also work well in soups and are great with scrambled eggs.

Plus  you can simply just have them to accompany any snack, so this is why croutons are a great healthy food accessory and you can watch my full video on how to make these by clicking down below on the YouTube video, but in short it is simply, mixing your cubed bread with whatever flavour you chose, and in a bowl making sure your bread pieces are coated evenly, then on a baking tray place them evenly, and simply at about 400 degrees cook for about 8 minutes or until, golden and crispy, then remove allow to cool then place in an air tight container and these will last you for a few days.

WATCH THE VIDEO HERE

Do you know that sleeping is a big part of having a healthy lifestyle and can greatly improve your health? If you struggle with getting a good night’s sleep, then these following tips will help you sleep soundly and wake up feeling refreshed. This will not only make you feel better, but it can also help to improve your memory, increase your energy, control your appetite, lift your mood, manage your weight, and boost your immune system.

1: SWITCH OFF TO SOCIAL: Switch off your phone, and do this at least 45 minutes before bedtime and not in bed. Two reasons: social media, depending on what you read or see, can heighten your stress levels; also the brightness that comes from the screen on your device associates it with daylight, so can release hormones associated with waking up to daylight.

2: READ A BOOK:  A nice easy read, with a warm bedside lamp, will help your mind unwind and ease you gently to a peaceful sleep,

3: SET A TIME AND SET A ROUTINE: During the week it is a really good idea to set a regular time and always be in bed at the time. The ideal time to be in bed is between 10 – 10.30 pm, and, if you can, make this your Monday-to-Friday must, as we all work better with a set routine, and your body clock will adjust to this.

4: SLEEP SPACE: Try not to sleep in a room with clutter and mess, keep your sleep space clear. So even if you are a little messy, just always keep that bedroom tidy.

5: LISTEN TO RELAXING AUDIO: Close your eyes and listen to some relaxing sounds online. You can find lots of peaceful noises to drift off to – streams running, owls, or even light rain. And I have created a relaxing meditation to help your mind switch off and drift to a peaceful place to fall asleep. Have a quick listen here to a snippet of my calming audio:

6: COSY BEDDING: When you think about how important sleep is for your health, it is worth investing in comfortable bedding, so make sure you have a good mattress and nice duvet and sheets. And maybe instead of buying that expensive dress just invest in delicious bedding, remembering all the benefits you will get from that good night’s sleep.

7: RELAX: If you wake up in the middle of the night or early hours don’t panic and put yourself under pressure. Just try and relax, and remember even just lying in bed is your body resting, and when you get yourself worked up you will then take longer to get back to sleep. So just chill and lie there, and think of a dream holiday, or take yourself off to a magical place.

8: PILLOW PERFUME: Scents are a great way of calming us, and my personal favourite is a little spray of lavender on my pillow.

9: BEDTIME DRINK: Try and avoid any stimulants such as coffee or alcohol before bedtime, and instead try a mug of hot milk, or a chamomile tea to help you relax.

10: CREATE A DREAM BOOK:This is something I do, if I find I have lots of stress and I want to switch off. I have a notebook full of my own little creative headings that I think of, and fall asleep to, so creating a dream.

Get ready to see your waistline shrink  and that belly fat melt away with these 20 tips, and even if you just apply 10 out of the 20 you will see those inches melt away. And as a trainer with over 25 years experience I know how to get results. Check out the pictures on the right here from my workouts and plans.

Tip 1: Cut back on the cocktails, as alcohol is full of calories and it is  like a magnet to your waistline, so you don’t need to completely cut it out but just cut back.

Tip 2: Swap tea for coffee, with extra milk, syrups and fancy toppings are stacked sky high full of calories, so swap for tea instead.

Tip 3: Don’t buy it, so for me I have such a sweet tooth and I know for a fact if I buy a packet of biscuits there is no way on the earth they are going to stay in a draw and slowly be  eaten over a month, they will be  in a matter of minutes, so I simply don’t buy them, avoiding the temptation.

Tip 4: 4 days a week ban sugar, okay so we know sugar is everywhere, but if you can try and do 4 day’s  a week and  have a complete ban from it,  you will see amazing results and this gives you a great way to explore new foods and snacks.

Tip 5: Turn the TV into your trainer, and every time those ads come on jump off the sofa and get marching or do high knees on the spot, then you can sit back down on that sofa and be burning off heaps more calories for the next episode.

Tip 6: Follow my 7 Minute To Lose Belly Fat In 7 Days YouTube Channel

Tip 7: Walk away from that craving, when you have a sugary craving come and tap you on the shoulder, just put on your trainers, and head out for a quick walk, this will boost your energy levels and crush that craving in seconds.

Tip 8: Brush your teeth more than just twice a day, brush after every meal, that  way you are less likely to crave sugary things when you have that minty fresh feeling in your mouth.

Tip 9: Be super smart and never fall for any silly, pill, drink, magic potion, or gadget to help you melt off those excess lbs, the only way to do it is with the right nutrition, movement and being patient, this way it stays off for good.

Tip 10: Distract your mind from that sugary craving by painting your nails, and by the time they have dried that sugary craving will have vanished.

Tip 11: Swap sodas for your own homemade fizzy drink,  make a pitcher of it with fizzy water and all your favourite fruit slices in it.

Tip 12: Make you own popcorn, it is so easy then, and make a big batch it lasts for ages in an air tight container, then add a little bit of cinnamon powder and a vanilla pod to give it flavour.

Tip 13: Do your lunges (or any other compound toning moves) as these done 3 – 4 times a week will keep your body burning calories at it’s optimal level.

Tip 14: Be a Cinderella and be in bed before 10:30pm  as lack of sleep can cause havoc on your metabolism and slows it down.

Tip 15: Become a number one avocado fan, as these fruits are great for belly fat busting as these will keep you fuller for longer the have healthy fats to keep your body burning off calories faster.

Tip 16: Downsize, If you have large plates and bowls then do what the Greek do and smash them, and go and buy some small ones as this way you can easily get those portions sizes right with each meal, (and larger plates can often mean double the calories- which heads straight to the tummy)

Tip 17: Stress less as stress not only makes us frown but it can also increase higher levels of cortisol, and when this happens it can increase appetite and drive excess calories to store fat on our tummy. Easier said than done, but try and do less of the things that cause you stress.

Tip 18: Be an early bird First thing in the morning do one of the following depending on your fitness level, sitting on the edge of the bed do 20 punches up towards the ceiling. Or standing up do 20 alternating knee lifts, or 20 star jumps, any 3 of these will kick start your calorie burning process into gear.

Tip 19: Become a Master Chef, and start being creative in the kitchen, and cut out processed food as processed often equals high sugar and high fat, so getting cooking and you still keep it simple, just like this eating plan which is taken from my 21 Day Lose  a Muffin Top Plan:

Tip 20: Try this for a day

Breakfast: Mashed avocado with a squeeze of lime on wholemeal toast

Snack: Cucumber sticks with cottage cheese and poppy seeds

Lunch: Tuna, butter and kidney bean salad with rocket and red onion and drizzle of virgin extra olive oil

Snack: 1 Peach and a few cashew nuts

Dinner: Garlic and Ginger prawns with brown rice and baby sweetcorn

As I always say to all my clients when they ask how to get a flat tummy or a flat belly, that  to get your best abs you need to focus on 3 things: exercise, toning, and the biggest player of all, what you eat.

So instead of just thinking of a flat belly diet – simply  focus on these foods, as they will help to get rid of excess belly fat and lose the belly bloat, so add these to your weekly shopping list, and here are the reasons why these foods are the best way to help you reduce belly fat

1 EGGS

Boiled, smashed, poached – however you have them, eggs truly are a great choice to have in your diet when it comes to banishing belly fat. The reason being that they have a very low glycemic index and are very filling, making them a perfect choice.2 BERRIES

Berries are a must, and you should go for red or blue with your berries, as the chemicals in charge of giving these fruits their colours are called “anthocyanins”, and research has shown these can help burn abdominal fat.

3 DARK CHOCOLATE (yes you read that right)

Believe it or not this which in my eyes is one of the wonders of the world :)) as I love chocolate, can actually help reduce belly fat and this is because it helps to stabilizie  our blood sugar, controlling appetite and reducing cravings.

4 ALMONDS

Let’s go nuts about almonds, as they help to stabilize blood sugars, which helps to prevent cravings that can lead to overeating and weight gain.

5 APPLES

An apple a day helps to keep the belly fat away, and this is because they are high in fiber and they are also high in water, which helps you feel full.

 6 YOGHURT

Whether you go Greek or just low-fat, yogurt helps keep your digestive system healthy and prevents bloating.

7  SALMON

Let’s talk fish. Especially salmon, tuna, or mackerel, as all these are an excellent source of omega-3 fatty acids. These healthy fats help promote fat-burning by making your metabolism more efficient.

8 TOMATOES

Tomatoes can help reduce water retention in the body, and the magic of these fruits is that they also help with reversing leptin resistance. Leptin is a type of protein which helps to control the appetite and metabolic rate, so our bodies rely on it to shed those extra pounds.

9 OATS

Copy goldilocks and go for porridge if you want a flat tummy, as the oats give you energy and fuel your metabolism and help reduce hunger throughout your day.

 10 RICE

And let’s add one more that is a real winner and that is brown rice, which is a super friendly flat-tummy food, because it contains a rich supply of energizing B vitamins, which could help you burn calories faster.

So to get your best abs, include these foods, all of which are included in my 4-week Lose The Belly Fat plan, this ebook  also has workout videos designed for reducing excess belly fat and the 4 week plan is guaranteed to get results and reduce excess belly fat.

Click here or on the book to find out more details on how this easy to follow plan works.

So the way to tackle this for the 2.1 billion is not to go down the failing road of gimmicks (pills, drastic diets, or surgery), but instead just add a little determination, and a lot of education, along with more movement and the right size portions. Then we can start to tackle obesity.

I have specially created this Plus Size 4-week plan, and the proof of it is in the pudding, as this gets the results. And as a trainer with over 25 years’ experience, helping tens of thousands of people lose weight, believe me I know what works, and the first thing is to make them feel good from the start.

This workout will not only burn lots of calories from doing the 20 seconds jogging on the spot but also with the squat and kick means you then tone your bottom, thighs, abs and arms. And the best bit is it is just 4 minutes so you know that those short bursts of 20 seconds jogging on the spot means you can push it to the maximum (which as I mention earlier in this blog it is all about intensity) So give this a go and I promise you after 4 minutes you will have felt that burn.

If you are a super busy mum , then check out Dawns 4 Week Fitness Plan by clicking here.