Be Sensible & Eat Healthily
Eating healthily is about a lifestyle change - not a short-term crash diet. As many people have discovered, crash and fad diets do not work! Sensible eating patterns combined with regular exercise will help you remain fit and healthy, and aid weight loss. If you are in the habit of eating well and exercising, it really does become part of everyday life.
A balanced diet of proteins, fruit, vegetables, carbohydrates, pulses, and grains should be consumed on your daily basis.The daily requirements of each food group can be put together to create a food pyramid, with what you need most of at the base and the smallest amount forming the pinnacle. Carbohydrates form the base, followed by fruit and vegetables, then dairy produce, meat & fish, and finally fat. The percentages you should be roughly aiming for in your daily diet are:

Carbohydrates 40% / Fruit 17.5% / Vegetables 17.5%
Dairy Products 10% / Meat/Fish/pulses 10% / Fats/Oils 5%

 The Golden Rule
If we consume more energy than we expend, our body converts the excess into fat and deposits it in various fat-dumps around our body: e.g. our hips, thighs, tummy etc. Conversely, if we consume less energy than we expend, our body removes some fat from its deposits and converts it back into energy; resulting in weight loss.
When it comes to maintaining energy levels throughout the day, eating the right amounts at the right time is the most important factor. Plenty sized healthy meals and snacks at regular intervals throughout the day will guarantee your metabolism is maintained. Unfortunately, the majority of us get it the wrong way round.

Exercise & Your Working Day
Incorporating exercise around work can be a problem for some people – not enough time, feeling tired, too much to think about etc. Research has shown that exercise increases your energy levels, decreases feelings of stress, and improves morale. A greater awareness of healthy eating and drinking habits will result in you feeling more active and reduced fatigue leading to a productive working day.

Top Tips
Always make time for breakfast. This kick starts your metabolism and helps you maintain energy throughout the day.
Exercise in the mornings before work - it wakes you up and prepares you for the day.
Exercise also makes you feel more confident and alert.
Rely on eating the right food at the right times for energy – by eating smaller meals at least every 4 hours you are keeping your metabolism working smoothly, and avoiding the physical highs and lows brought about by irregular eating. If you get hungry between meals, choose healthy snacks like fruit, protein or grain bars.
Hydration - Drink plenty of water throughout the day.