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FREE guide

to super-charge your weight-loss when eating out

  • 10 common mistakes you might still be making when you eat out on the high street.
  • The best things to eat post-AM workout, sleepless night or pre-meeting.
  • How to hack your sandwich shop or takeaway order.

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Super useful stuff you'll find inside

Simple swaps

What to add on to and take away from your meal for extra carbs or protein.

Secret hacks

What to carry around in your bag to boost the nutritious value of your food.

From breakfast to dinner

Hacks to help you throughout the day.

Expert tips!

We've called on our resident nutritionist, and a host of pros, for their expert advice.


fact-packed pages


rashers of bacon contain the same amount of fat as a stir-fry!


percent: how much more we eat when we're cold.

ways to make healthier choices


Your expert guides

Tom spent the last few years as features editor on Men’s Health magazine. He has written for Esquire, FHM, GQ, the Guardian and more, and won the PPA New Consumer Magazine Journalist of the Year Award 2017. He is also the recipient of the GQ Norman Mailer Award 2012.

Tom Ward

Journalist and author

An MSc qualified Nutritionist with over a decade of experience coaching everyone from athletes to schoolchildren, Ruth spends as much time training for marathons as she does researching nutrition or perfecting her own healthy recipes.

Ruth Tongue


An exuberant and charismatic 6 foot 5 personal training mountain, Jasper is one of the strength and conditioning experts at London’s Roar Fitness. And equally as important as his weights regiment for staying lean is his diet – even when he’s on the go.

Strength and conditioning expert at London's Roar Fitness

Jasper Macdermot

Sneak peak inside

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And learn how to eat out and lose weight at the same time