• 1. Exercise more, and specifically build more muscle (aerobics is not as effective as resistance training).
• 2. Eat fat burning foods (remember, not eating actually slows fat burning (lipolysis), which means starvation diets can make you fatter!).

By eating fat burning foods, not only do you improve your chances of burning fat, but you also fuel your body to help tone lean muscles. So if you are serious about losing weight, reducing that belly fat and getting slimmer and leaner, then ensure that you are eating some of these fat burning foods every day:

1. Salmon.

Salmon is great for our brains and contains essential fats. Diets high in Omega 3 fatty acids have been shown to improve weight loss. Also, the liptin that is present in fish alters your metabolism, increasing the chance of using stored fat for fuel. Ideally you should eat salmon or trout 3 or 4 times a week.

2. Soup.

Soup is a fantastic way to lose weight, and the winter months make it more appealing too. A study published in the Journal of Human Nutrition and Deitetics showed that on average men that ate soup 5 days or more a week had a body mass index of 23. This is an ideal bodyweight for a lean man with average build.

3. Beans.

Beans are great, especially kidney beans. So chilli con carne with a large serving of kidney beans makes a good weight loss meal. Kidney beans can stop carbs from breaking down into sugar, which slows digestion. This in turn prevents carbs from converting to belly fat.

4. Fat-free yoghurt.

Fat free yoghurt helps to increase lipolysis (fat burning). However, you need to eat at least 3 servings a day to see results. In a study carried out by the University of Tennessee, men that ate the fat free yoghurt diet lost 81% more belly fat than the non-yoghurt eaters. Its high calcium and protein properties make it a great weight loss aid, which works for women in the same way!

5. Whey protein.

Whey protein is one of the most popular supplements for bodybuilders. However, it helps to strip away fat as well as build muscle. The University of Toronto found that men that drank two whey protein shakes a day would eat on average 200 calories less than other men. Also the men on the whey protein diet increased muscle mass by 8% and lost 3% more fat than the ones on the non-whey diet. In the same way women taken protein shakes would lose more fat and get a defined figure without bulking up.

6. Chilli Peppers.

The hotter the chilli the greater the fat burning potential. Chillies contain capsaicin, a property that helps maintain a healthy heart and also increases metabolism, which helps to strip fat off. If you want super hot, go for Scotch Bonnets!

7. Pistachios.

The classic party nut. Pistachios are high in lean protein and they also curb the effect of carbs on your blood sugar level. This means that eating pistachios helps to keep your waist slim. These make an ideal snack.

8. Cereals.

Breakfast cereals such as Weetabix, Shreddies oats and muesli all help to keep weight down. A study by the National Weight Control Registry found that people that lost weight and kept the weight off were more likely to eat breakfast cereals rather than any other breakfast. Cereals release energy slowly meaning that you are less likely to snack on junk foods before lunch.

9. Cottage Cheese.

A favourite of athletes! 200g of cottage cheese have as much protein as a small steak, and it also contains casein. This means that cottage cheese is a slow digesting food, meaning that you are less likely to overeat later in the day if you eat cottage cheese for lunch. It also makes a great snack if you have an intense training schedule.

10. Grapefruit.

Finally some fruit! The 5 a day rule is healthy, but does not generally help us to keep the fat off. Ideally you should eat one and a half grapefruit a day, split into 3 snacks. Grapefruits are high in vitamin C, which actually dilutes fat, making it easier the flush fat from your system. Researchers at Louisiana State University found that people who ate grapefruits regularly lost on average 4 pounds more over a 12 week period than other diets.

Daily Fat Burning Diet

With a little imagination you can consume all of these foods in one day, which will provide you with an excellent muscle definition and fat reduction diet.

Breakfast: Start the day with muesli and a grapefruit

Morning snack: Cottage cheese makes a good morning snack as it requires no preparation.

Lunch: Extra hot mince beef chilli, with extra kidney beans. For dessert eat a fat free yoghurt.

Afternoon snack: If your energy levels start to wane, grab a bag of pistachio nuts and munch your way through them. This should keep you going through to dinner. Have a whey protein shake too.

Dinner: Soup of the day, followed by baked salmon served on a bed of watercress and rocket.

Post workout (any time of day): Whey protein shake.

This meal plan includes all the fat burning superfoods on the menu, which combined with regular weight training sessions almost guarantees that you will define your figure and burn fat. Enjoy!