enjoy a snack such as fruit, snack bread or low fat yoghurt at about 11am and 4pm to maintain your blood sugar level and reduce excessive hunger at mealtimes, leading to overeating. always eat 3 meals a day - by skipping meals your body tries to conserve energy instead of burning fat, slowing down you metabolism and reducing fat loss cut the cooking fat! Use fat sparingly when preparing food. Try cooking with a non - stick pan and use an olive oil spray. Cook as much as you can in the microwave and steam your vegetables.