At this time of year, people will often opt for a health drive following their Christmas overindulgence.

Before embarking on a weight-loss journey, it is advisable to prepare your body for a newer, healthier, cleaner way of eating.

A short cleanse will help you to eliminate those dreaded sugar cravings, reboot the digestive system and prepare you for a health drive.

Foods with insoluble fibre promote speedy digestion and help flush out your gut.

The purpose of any detox plan is to take pressure off your detoxifying organs (liver, kidneys and bowel) whilst supporting and improving their performance.

If you want to fast track your health, give your body a break, or just want to detox, then refer to the below.

The following foods listed are amongst the best "cleanse" choices that you can implement into your diet:

(1) Avocado - very nutritious and contains a wide variety of nutrients, including 20 different vitamins and minerals. They also provide heart-healthy monounsaturated fatty acids which is essential for liver pathway cleansing.

(2) Broccoli - has a strong, positive impact on our body's detoxification system. It also contains a flavonoid called, kaempferol which has unique anti-inflammatory benefits.

(3) Green tea - is richer in antioxidants than white and black teas, which will help to boost your immune system. The caffeine in green tea also helps to alleviate bloating by counteracting water retention.

(4) Milk thistle - a biggy for promoting liver detoxification (hangover aid). It contains a mixture of polyphenolic compounds (plant protectors) that assist liver cells in removing toxins from healthy blood cells.

(5) Natural yogurt - contains probiotics and supplies healthy bacteria that fortify the gastrointestinal tract's natural flora, aiding digestion and boosting the body's natural immune responses.

There is often a lull in the downtime between Christmas and New Year, but its also the perfect opportunity to hit the reset button and detox.

If you really want to be in decent shape for New Year’s Eve, then you need to start today!

After the festive over-indulgence, I think we could all benefit from a full body MOT, to help flush away those Christmas sins.

Eating the right foods will give your body a re-boot by helping you to cleanse, energise and lose weight naturally.

A four-day juicing fast however, is NOT beneficial for you in any way, shape or form. If you cut your calorie intake to such a degree, the body senses famine and responds accordingly by cutting its metabolic rate (slowing everything down).

Creating a healthy attitude around food via sensible eating is key.

Over the Christmas period, one huge m­eal tends to slide into another with endless alcohol and snacks in-between.

Here are some rules which will help you reach the end of the week in better shape, with new resolve and without putting your waistband under too much strain:

(1) Take a break from alcohol - which is nothing but empty calories that plays havoc with your blood-sugar levels.

(2) Drop all snacks until the New Year - crisps, dips and nuts tend to make people hungrier and overeat at their next meal.

(3) Cut refined carbohydrates - say NO to sugar, cake, biscuits and white pasta which do you no favours (insulin spikes).

(4) Eat protein with every meal - it will help you to feel fuller for longer.

(5) Include large portions of vegetables - providing a healthy dose of fibre and antioxidants as well as help lowering cholesterol levels and helping prevent inflammation.

(6) Get out and exercise - Add in some fitness work that fires up your metabolism and in return you’ll have an energy boost and improved mood.

I often talk about the importance of developing physical fitness but mental fitness is just as important and I have witnessed a number of friends/colleagues become overwhelmed with mental strain.

The daily grind of stress and worry with endless projects and responsibilities often leaves our mind clogged with clutter.

Sometimes we cannot find the calm that we so desperately seek, in order to chill and most importantly slow down.

Small changes to our daily outlook and schedule however, when combined together, can make a big difference to decluttering your mind.

Decluttering requires a conscious focus and intention on where we place our attention and how we can spend our time and energy effectively.

Keep your energy levels up whilst exercising and train a concentrated and positive mind at the same time.

Choose a few of the below and see if they help you:

(1) Breathe - sounds so simple, and yet it is so effective. Take a few deep breaths, and then for a few minutes, just focus on your breathing. It has a calming effect, especially if you continue to return your focus to your breath when your mind strays.

(2) Write it down - if you have a bunch of things on your mind, it helps to get them down on paper. This keeps your head from being filled with everything you need to do and remember.

(3) Rethink your sleep - sometimes we aren’t getting enough sleep, or our sleeping patterns aren’t ideal. Changing your sleeping patterns can sometimes do wonders.

(4) Watch less TV - hours in front of the TV fills your head with noise, without the redeeming qualities of music, reading or good conversation. Watch less TV, and you’ll notice your mind begin to quieten. However, this could also have the adverse affect. If you’re the sort of person who is able to ‘lose’ themselves in a tv programme, then this would be deemed as a switch off for you.

(5) Take a walk - getting outside and doing some kind of exercise is a great way to get stuff off your mind. I like to go to the gym but whatever you do doesn’t matter. Getting a sweat on clears the mind.

(6) Learn to say no - too often we fear letting people down, upsetting our boss, our friends, our family. When we say “no” we allow ourselves the time and effort to focus on the things we have on our plate first and foremost.

It is estimated that the average person over the Christmas period can gain anything from one to four kilograms.

This might not sound like a lot but research has identified that weight gained over the holiday period is rarely lost by the majority of people.

Why not approach things differently this year and make Christmas 2016 the year that you don’t have to ask for a larger belt.

Yes it's tough and yes you'll have to make some calculated decisions, but ultimately you'll feel better about yourself in the long run and it won't be all doom and gloom come January when your annoyed at your potential weight gain.

Try the tips below to help you avoid the infamous Christmas waist expander:

(1) Be strategic - Christmas day itself doesn’t do the damage. It's the weeks of abandoning healthy habits in the run-up. Plan how you’ll deal with the festivities, when you can eat and drink whatever you like, but also when you are going to scale back during the rest of the holiday. Balance is key.

(2) Start your days with exercise - Morning workouts can help ensure better behaviour for the remainder of the day. You'll then have less cravings for those high-fat treats that every house has stocked up with and are in arms reach. It also benefits you physically and puts you in a proactive mindset to be more careful about what you eat for the rest of the day.

(3) Fill up on the best - A protein packed breakfast of eggs (protein) & smoked salmon (omega 3) will reduce the likelihood of snacking. Go with a decent serving of turkey (rich in protein & immune-boosting selenium), plus your standard vegetables for dinner.

(4) Avoid mindless eating - Christmas TV and that box of Quality Street springs to mind. It doesn’t take long to polish off a dozen or so and then say hello to an extra 550 calories. There is no need and it's easy to get carried away, so beware.

(5) Make healthy swaps - Simple substitutions can painlessly cut calories. Instead of throwing your eating habits, and sanity upside down, focus on making simple food swaps.

So you’ve hit a weight loss stumbling block and are now left scratching your head.

You have been eating healthy, have stayed away from sugary treats for weeks, but have plateaued in terms of your weight loss.

Don't worry, this is very common.

Before you get too discouraged, you should understand that it’s normal for individual weight loss to slow down and even stall for a while.

Your body has adapted to your diet and training programme and it's now time to shake things up a little.
Here are four key changes that you can make to kick start that weight loss and get your fitness back on track:

(1) Keep your plate balanced - Cutting whole food groups is NOT advisable. Zero carbs is a hugely popular trend at the minute and whilst it does lead to quick results, it is not sustainable over the long term. Carbs provide the body with fuel, providing you choose them wisely and are accurate with your timings. Complex wholemeal carbs after training is best, as you are in a better state to absorb them.

(2) Hydration, hydration, hydration – Not drinking enough water throughout the day inhibits your progress and slows everything down. Keeping on top of water throughout the day also helps stave off hunger and those dreaded cravings. To test hunger vs thirst, the next time you feel hungry, grab a glass of water. If you still feel the same 20mins later, then go ahead and eat.

(3) Track calories - Attention to detail is key. You need to create a consistent calorie deficit, which means tracking the calories you’re consuming and the calories you’re burning. This may sound time-consuming and tedious, but its been proven an effective strategy.

(4) Lift weights – Females get turned off by the prospect of lifting weights and have this fear that they will transform into some kind of incredible hulk. This couldn’t be further from the truth. Mixing cardiovascular training with weight training leads to greater weight loss. Bones will become stronger and you can blast away any fat and stress.

There are a million ways to motivate yourself to exercise. And trust me, I’ve had days when I’ve struggled with exercise mainly because of tiredness.

For many of us it is that first session, which is the biggest hurdle, but once you have cleared it, you will be on track for further progress.

The trick to exercising regularly is getting creative and tapping your natural motivations.

Things that have helped me recently include; finding a workout partner (one of the best motivators), logging my workouts, reading magazines, books and websites, and rewarding myself after a solid week.

Here are some fail proof pointers to think about, which will hopefully motivate you towards that first or next exercise session:

(1) How you feel after a workout - People get a great buzz after a good workout. It’s a high and a sense of accomplishment. That feeling becomes addictive and let that motivate you for the next session.

(2) Calories burned - If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.

(3) How you’re going to look - Imagine a slimmer, fitter you. Now let that mental image drive you through the ups and downs towards achieving your goal.

(4) Read online - Blogs and Vlogs about people who are into exercise, fitness classes or losing weight are hugely powerful. It can show the ups and downs that they go through, and you can learn from their experiences.

(5) Stress relief – Frustrated after a long day of meetings? Get out and work off that stress by completing a workout.

(6) Buy a gadget - Equipment that allows you to monitor your progress - such as activity trackers and heart rate monitors. People who use these gadgets are more active and exercise greater amounts that the normal population.

Walking is one of the easiest and best ways to boost your fitness, lift your mood, beat stress and contribute towards your weight loss goals.

Plus, for many, it is the simplest and most accessible form of exercise, with no associated cost.
A brisk walk can burn up to 100 calories per mile.

The European Society of Cardiology (ESC) found that those who engaged in daily moderate exercise experienced anti-aging benefits that could add an additional three to seven years to your life.

If that's not an incentive, I don't know what is.

To benefit from clearing your head, beating stress and helping to release those all-important positive endorphins, adopt the key points below:

(1) Walk with a friend – It helps to have company, plus it also helps with motivation when you have someone with similar fitness goals. You can both help each other through the ups and downs.

(2) Build up slowly – Rome wasn’t built in a day so don’t set yourself a target of three 10 mile walks a week. Pick walk distances to suit your level of fitness and increase incrementally each time.

(3) Find a reliable route – There are plenty of parks, trials, towpaths and woodlands in the Berkshire area. You are effectively spoilt for choice.

(4) Set yourself a goal – Refer back to my article on 10,000 steps a day for example. Learn to use the help app on
your iPhone or smart device and keep track of your daily activity levels.

(5) Join a club - There are lots of walking clubs all over the country where you can meet fellow walkers and sign up to a range of walking and trekking adventures.

If you think walking is the perfect form of exercise for you, then set yourself a challenge and get involved.

Leading up to Christmas and the New Year, there is always a flurry of new weight-loss drugs on the market that promise to have the answer to getting rid of stubborn stomach fat and those few extra pounds.

When you go online, you’re immediately bombarded with ads and campaigns for new miracle drugs guaranteed to help you lose weight without having to diet or exercise.

Marketing quotes like "strongest and most advanced fat loss supplement on the market" spring to mind.

These companies will go to every length to take your hard earned cash, by playing on words which trigger an emotional response to your current situation.

Please do not be fooled by these over-hyped marketing scams.

At its core, being overweight is associated with excess food consumption, a bucket load of stress and little or no exercise.

If you want to make changes, then you have to correct your lifestyle and that starts by what you choose to put in your mouth each day.

The sooner people realise that hard work and discipline with your diet will elicit weight loss, the better.

Changing your nutrition habits via decreasing sugar and starchy carb intake, combined with regular exercise is key and you will be on the right track.

Results won’t be life changing immediately, but by understanding that it is a gradual journey, you will be better prepared to ride the weight loss rollercoaster.

Accepting the fact that it will take a great deal of effort is the first hurdle, but once you get over that, you’ll know it’s worth it.

Don’t look for shortcuts and tackle your new exercise and nutrition goals head on!

Quitting sugar can be tough, really tough in fact. Preparation is key, but having a few handy tricks up your sleeve for when those cravings set in, can help keep you away from the white stuff.

To start, try including some sweet flavour into all of your meals. This way your body will be satisfied with its sweet hit and will kill off that instant craving for dessert right after you’ve eaten.

Not all sweet tasting foods are bad for you. There are plenty of healthy foods that have a satisfying sweet and delicious taste whilst still in their whole, natural state.

Here are 6 ways to quit sugar but keep yourself sweet:

(1) Fresh fruit – Go with what’s fresh and in season for your area. There are tons of options nowadays in modern supermarkets. You are spoilt for choice.

(2) Smoothies – Dust off the blender and keep this bad boy plugged into the corner of your kitchen. Frozen or fresh berries with a splash of almond milk and a spoon of natural nut butter is all it takes to make a delicious snack.

(3) Raw dark chocolate - Go for a really dark version (80% or more cacao). Many of the top rated brands use coconut sugar, maple syrup or honey to sweet their chocolates.

(4) Herbal tea - Dehydration can often trick the body into thinking its hungry. Before even reaching for the cookie jar, try having a drink. And if you get bored of plain water, try some nice flavoured herbal tea.

(5) Frozen Grapes - Pop a vine in the freezer for a few hours and the result is a slightly sweet treat packed with antioxidants and other nutrients.

(6) Trail Mix - A small serving of nuts (almonds & pistachios) with a dried fruit (cranberries & cherries) makes a great snack with good nutritional value too.

Keep the bacteria in your gut healthy and you will lose weight. FACT!

Unhealthy gut bacteria can produce food cravings. By balancing your gut bacteria, you can improve your mood, skin appearance and boost your immune system.

Eating a poor diet that’s high in sugar, refined carbohydrate grains, processed foods and artificial sweeteners can deplete our gut bacteria.

While some of your gut bacteria is determined by genetics, life­style and also dietary habits can have a dramatic impact on your mix of beneficial and harmful microbes.

Check out the following tips below to optimise your gut health and bacteria:

(1) Eat whole, unprocessed, unrefined foods - One of the best ways to maintain gut health, involves cutting out sugar & refined carbs and upping gut-supporting fibre.

(2) Eat good fats and oils - Good fats like omega 3 and monounsaturated fats, such as extra-virgin olive oil will help to decrease inflammation, giving your healthy gut bugs a chance to flourish.

(3) Balance your plate - Make each meal 2/3 plant foods (vegetables and/or fruits) and 1/3 protein. Variety is key, so aim for as many different types of vegetables and fruit as possible per week.

(4) Relax and chew - Chewing stimulates acid and enzyme production for digestion and the renewal of cells in the gut lining, which you need to absorb nutrients from food.

(5) Avoid snacking - Sticking to regular meal times, helps you tune into your 'full’ and 'hungry’ signals and avoid over eating.

(6) Snack smarter - Bacteria need complex carbohydrates, like legumes and whole grains, in order to thrive. So when you get too many calories from sweets, you're leaving your microbes hungry. Avoid the biscuit when your stomach starts growling at 3:00p.m and reach for a handful of nuts or an apple instead.