Nutrition guru Emma Bardwell has revealed the effortless daily meals she relies on to keep her fuller for longer, and to ward off the middle-aged spread. Breakfast is either overnight oats or Greek yoghurt with fibre-full chia seeds, then sardines on toast for lunch, followed by a tofu or chicken stir fry for supper.The diet expert, 54, who has created a uniquely simple six-week weight loss plan for Daily Mail readers, transformed her health six years ago by overhauling her diet; freeing her from debilitating symptoms like insomnia, acne and stubborn weight gain. She went 'back to basics' eating regular meals based on protein, fibre and a wide variety of fruit and veg. She stopped skipping breakfast, reduced her alcohol intake and cut back on snacks.Now, she feels better than ever and has shed light on the habits she swears by to maintain her wellbeing, as well as offer little-known tips in an exclusive Q&A, available to watch below.And, if you want to take part in Emma's six-week weight-loss journey - which is already helping thousands of you get in shape for your holidays this summer - sign up here. If you're a subscriber, it's completely free.Insightful tidbits from her new Q&A include the supplements she thinks are worth taking — including the gym bunny favourite Creatine — and why she'd never recommend a low-carb diet. Creatine, a compound made from the building blocks of protein, as well as old fashioned protein powders, are worth trying for those trying to get fit and strong, says Bardwell.