Eat your way to a perfect beach body

With the sun starting to make an appearance, you're probably starting to think about how you'll look in that swimsuit.

Eat your way to a perfect beach body

However, even if you're clocking up bugmiles like they are going out fashion, if your diet is letting you down, you won't reach peak summer shape.

Eat your way to your perfect beach body with these top tips.

Eat protein at breakfast

Those who eat breakfast are leaner than those that don't. Fact. However, recent research also suggests that including protein boosts this effect. Try eggs, yogurt or lean meat to help fend off hunger until lunch.

Cut calories - but not too much

If you are looking to trim down, you do need to eat fewer calories than you are burning... but, less is definitely not more. Eating too few calories can sabotage your weight loss efforts by interfering with your metabolism, not to mention it's plain unhealthy. We recommend cutting calories by a healthy 500 and aiming to lose no more than 1-2 lbs per week. This ensures you lose fat rather than muscle.

Eat protein

Protein is your friend; you may have heard that too much can be dangerous but unless you are eating mega amounts, this really isn't the case. Protein is crucial for those trying to lose fat as it helps you to feel full, supports healthy metabolism and maintains lean muscle mass. Make sure you include a source of protein with every meal or snack; try Greek yogurt, tuna, boiled eggs or nuts.

Don’t fear fat

Too much skimping on fat is actually bad for your weight loss efforts. Fat is crucial for survival; it supports normal hormone function, metabolism and immune health. It also helps you feel fuller for longer, preventing overeating. Try to get at least 30% of your calories from fat. Go for natural sources such as nuts, avocados and olive oil. Butter and cheese are fine, in moderation.

Be clever with your carbs

If you're an athlete in training, steer clear of low-carb/ no-carb diets. You need carbohydrate for your hard workouts and tempo runs. However, your decrease in calories should come primarily from a reduction in carbohydrate intake. By timing your carbohydrate intake you can reduce it without detriment to your workouts. Eat less carbs on your rest days and easier training days but ensure you include some in your pre and post exercise meals. Make sure the majority of your carb intake is from nutritious, wholesome foods and steer clear of refined sugar.