Eat like a champion! Nutritionist, Alan Aragon, shares four ways to shrink your belly (and keep it shrunk).

1 Look forward to every meal. 

It’s the only way to stick with a diet over time.  Find whole foods – meats, fruits, vegetables, legumes, nuts – that you love, as well as minimally processed foods, such as wholegrains, cheese and milk.

Consume your target weight in grams of protein every day. 

Eat protein at every meal and most snacks. My go-to shake: blend 1 cup coffee, 2 or 3 ice cubes, 1 banana, ¼ cup walnuts, 1 scoop chocolate protein powder and 1 tablespoon cocoa powder.

Be accountable. 

Every day for a month, grade your eating habits on a scale of 1 to 10. Record your scores for every meal and snack or just jot down one average number for the whole day. The danger zones in your diet will become obvious.

Go on, indulge! 

Reward yourself with 10% cheat kilojoules every day. If you’re on a  8 000kJ-a-day diet, that could be a 800kJ snack daily or a 8 000kJ meal once a week. By indulging, you can moderate your cravings and avoid bingeing.