To keep your metabolism going, eat small amounts every two to three hours. For example, you might eat three small meals and three snacks per day.

It is especially important to eat breakfast every day! Eating a healthy breakfast kick starts your metabolism and ensures that your body uses energy more effectively. Breakfast also provides your brain and body with the energy and nutrients to function well. Also, when you eat a healthy breakfast, you’ll be less likely to snack on unhealthy foods on your way to work or at your desk.

In simple terms, whether you gain weight, lose weight or stay the same weight depends on how much energy you take in through food and drink, and how much energy you use up.

The biggest component of energy output is your metabolic rate, which is the energy used to run the body. This energy is used to pump the heart, breathe, send signals through the nerves, and keep every: system, organ and cell in the body working effectively.

You can increase your metabolic rate by eating regularly, exercising (particularly exercise that increases muscle mass), and by getting the right amount of sleep at a regular time each night (between seven and nine hours for most people).

The next biggest component of energy output is physical activity. This includes planned exercise like going to the gym, as well as incidental activity like: walking up stairs, being on your feet all day or doing housework. The more physical activity you can incorporate into your day, the more energy you will burn.

Balance the food you take in with the energy you use up

In general, if you are taking in less energy than you are using up, you will lose weight. If you are taking in more energy than you are using up, you will gain weight.

When the body gets more energy than it needs, the excess energy is stored as glycogen (carbohydrate) and fat. The main source of stored energy in the body is fat. When the body is not getting enough energy from food, it uses the glycogen and fat stores for energy.

The active components in Coffee Shape may encourage the body to burn more fat when there is not enough energy available from food. Drinking your Coffee Shape first thing in the morning, before you have eaten anything, will maximise this effect.

The right amount of food for you will depend on your: height, weight, age, gender, activity levels, overall health, and whether you need to lose weight. An Accredited Practising Dietician can help you to work out a suitable meal plan to meet your needs.

1. Eat a variety of nutritious foods every day – never cut out whole food groups
2. Eat small amounts regularly – never skip meals
3. Drink at least 2 litres of water every day
4. Eat according to your energy needs – put in less energy than you use up
5. Be physically active for at least 30 minutes everyday, aim for 60 – 90 minutes of moderate exercise every day for weight loss and weight maintaining purposes
6. Include healthy protein foods at every meal
7. Have 2-4 serves of calcium every day
8. Eat at least 5 serves of vegetables and 2 serves of fruit every day
9. Eat to your appetite – you don’t have to finish your meal
10. Limit alcohol and sweet drinks
11. Allow yourself small amounts of your favourite “sometimes” foods occasionally, so you don’t feel deprived
12. Eat slowly and mindfully – enjoy your food