|We've picked 32 of
the best tips from the world's top diet and fitness gurus, to help
you get started on your weight loss and fitness plan, stay motivated
and reach your goals
1. Diet for the season
'Get up earlier in summer and later in winter, in line with natural
sunlight hours. Don't eat late at night or before you're fully awake.'
2. Stay hydrated at the gym
'Your gym may have drinking fountains but they won't help you keep
an eye on how much you drink. Make sure you take a large bottle
with you to the gym and keep it to hand whenever you are in class
or on a machine.'
3. Shake things up
'Though there's not much scientific proof that it works, some dieters
find that changing some of their meal plan selections from week
to week seems to help them break through a plateau. Simple changes
like switching some of those chicken portions for fish or having
a chicken salad instead of an egg salad at lunch could make a
difference for you. Not to mention ensuring your taste buds stay
4. Too much chocolate
'Every time you eat a chocolate biscuit instead of an apple you
are choosing to be fat. One biscuit won't make you fat but it
will certainly influence what you eat later and it reinforces
for you, the choice is always the chocolate rather than the apple.'
5. Work your stretch
'Some stretches may feel uncomfortable initially but try to stay
in them, even if only for a short while. As long as you feel
no pain, you should not be in danger of injuring yourself. Don't
bounce your stretch. Breathe calmly and regularly through your
6. Accept who you are
'The key to getting over your idea of a perfect body is to accept
what you have. If you hate your body, it won't work with you.
If you accept your body - and even learn to like it - you can
achieve peace with your food.'
7. Fat-free? Not necessarily...
'Put the words "low-fat" or "fat-free" on the
label and people will assume it won't make them fat. But it's worth
knowing that "fat-free" or "low-fat" or "no
added fat" usually means more sugar. Simple white refined
sugar is the very stuff which converts to fat once in the body.'
8. Reward yourself with a massage
'Cool-downs are your first line of defence against lactic acid
build up and muscle soreness, but you don't have to fight the
fight on your own. Massage is a great way of helping your metabolism
recover from the effort and trauma of your gym sessions. A good
massage also helps reinforce the sense of reward.'
9. Stay off the scales
'Don't assume that the scale is always a true measure of what is
going on with the body. If exercise levels are adequate (5-7
days a week), you may be putting on muscle but losing fat, thus
losing inches even if you are not losing pounds. It's always
a good idea to do several body measurements to have a second
objective way to monitor progress.'
10. Fill the freezer
'Frozen prawns are as good as fresh: in fact most of the "fresh" prawns
you've bought in your life were actually defrosted before they
were sold to you.'
11. Put your best foot forward
'When looking for a parking bay, try to find one further away from
your destination and walk briskly. Walk when talking on your
mobile phone. If you need to get a message or documents to a
colleague at work, get up and do it yourself rather than sending
an SMS, email or messenger.'
12. Start drinking pints of water
'Drink eight glasses a day. Water is a natural appetite-suppressant.
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13. Keep your eye on GI
'Eat low GI foods. They result in lower insulin levels which makes
fat easier to burn and less likely to be stored. Low GI foods include
multigrain bread, rolled oats or muesli, biscuits made with dried
fruit and whole grains, apples, citrus fruits, sweet potatoes and
14. Less is more
'Frequency is almost always more beneficial than duration when
working out. For example, although theoretically you are burning
the same amount of calories, five 30-minute workouts are going
to be more beneficial to your health than two 75-minute sessions.'
15. Cut down on alcohol
'If you're trying to lose weight, remember to count the booze -
a single gin and tonic has about 140 calories.'
16. Write down your diet goals
'If you don't know why you want something, it won't be as important
for you to get it. But be positive. Don't write down things like "I
don't want to be this big or this fat". This is telling
yourself what you don't want. Instead write down positive goals
like, "I want to look great in my little black number on
Valentine's Day". This is telling yourself exactly what
17. Go tropical
'Tropical fruits, especially pineapples and paw paw are very good
foods to protect you against cellulite. They're extremely rich
sources of beta carotene, which is very important for healthy
skin and contain natural enzymes that are extremely good for
the digestions and help break down fat deposits.'
18. Take the half hour challenge
'Exercise burns calories. A daily 30-minute brisk walk will burn
around 1,500 calories every week. Over six months this totals
a staggering 39,000 calories - the equivalent to over 11lb of
19. It's in the can
'Canned rice pudding is great for lifting calcium levels, pilchards
offer Omega-3 fatty acids and vegetables are full of vitamins.
Adding beans, peas and lentils into a dish will make it go further
and increase the protein and iron values of the meal.'
20. Don't go exercise crazy
'Being a fitness junkie is probably more dangerous than not doing
anything at all and even I don't exercise every day. But I am
good more often than not. It's the 80/20 thing - if you're good
for 80 per cent of the time, you can be bad for the other 20
21. Avoid man-sized meals
'When cooking for two, don't just split meals into two equal portions.
You don't need to eat as much as your partner.'
22. The great outdoors
'Central heating, open fires, poor ventilation and stress all cause
havoc with our bodies. They can cause us to be listless, droopy-eyed
and tired - not to mention what they do to our appearance. So
combat this by getting out and about as much as possible. Try
to fit in a walk, even just ten minutes, every day. It will be
ten minutes well spent and will make you feel great and help
you sleep better too.'
23. Be clever on holiday
'Don't crash diet before you go away on holiday, you'll be so hungry
when you get to your destination you'll eat everything and anything.
It's better to eat sensibly before and during your stay.'
24. Go nuts
'Pistachios are a good source of potassium and they provide a whole
collection of heart friendly nutrients such as vitamin B6, magnesium
and copper and are a useful source of antioxidants, including
selenium and vitamin E. They are also cholesterol free and snacking
on them regularly, within a healthy, balanced diet, may actually
help to reduce blood cholesterol levels.'
25. Eat negative calories
'A portion of brussel sprouts is worth 50 calories; yet 75 calories
are used in digestion and absorption, so burning 25 calories of
body fat. Other negative calories foods include broccoli, carrots,
celery, leeks, apples, kiwis, satsumas and strawberries.'
26. Up your fibre intake
'It is estimated that a third of cancers could be prevented by
changes in diet. A diet which is high in fibre, and wholegrain
cereal, and low in fat has the potential to prevent a number
of cancers, including colon, stomach and breast cancers.'
27. Banish the D-word
'Don't say, "I can't eat that because I'm on a diet".
Say "I choose not to eat that because I know it's bad for
28. The two-day rule
'If you're trying to lose weight, don't let more than 48 hours
go by without doing some form of exercise as it's important to
keep your metabolic rate raised if you want to burn fat. Post
exercise, your body burns calories at an elevated rate for at
least four to five hours.'
29. Eyes bigger than the tummy
'It's your waist that is a waste. Try not to cook more food than
you need or more than you can eat. However, if you do have leftover
food, try to freeze it or store it safely to have another time.'
30. Cut back on salt
'Don't add salt when you cook. If you can't avoid eating it, drink
lots of water both during and after the meal. And the next day
eat plenty of foods that have high water content such as fruit
and vegetables to flush out your system.'
31. Do the right reps for you
'For muscle endurance training do up to 18 or 20 repetitions at
a weight that starts to fatigue you at 14 or 15. To build strength
or develop muscle size, up to 10-12 repetitions at a weight that
starts to fatigue you at seven or eight. Hold stretches for between
32. Don't pig out
'Eat when you are hungry, not out of habit. Graze rather than gorge.
Eat little and often, with plenty of fruit as snacks in-between.'