What are some weight-loss advice?

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1. Eat a lot of fruits and vegetables

A diet rich in fruit and veggies can help you lose weight fast. These foods are low in calories and have high water content, which means they fill you up without adding much extra fat. Aim to eat at least five portions (approximate 100 grams) of fruit and veg each day. You’ll get plenty of fibre, vitamins and antioxidants, plus some slow-digesting sugar to keep your energy levels up.

2. Drink enough water

Drinking 8 glasses (about 2 litres) of water each day is recommended for optimal health. If you're not getting adequate amounts though, try drinking a glass before meals to reduce bloating and prevent constipation. Remember to avoid sugary drinks, which can cause cravings and add unwanted calories!

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3. Do sit ups

If you really want to slim down, you should do regular abdominal exercises. Lie flat on a mat, then lift your legs off the ground and hold them out straight. Bend your elbows and pull your abdominals towards your chest. Keep your stomach muscles tight throughout the exercise and breathe deeply. Repeat 10 times twice daily.

4. Try protein shakes

Protein shakes are perfect if you need to shed those last few pounds. Protein helps build lean muscle mass, keeping you fuller for longer and boosting your metabolism. Add three scoops of whey protein powder to a smoothie containing frozen berries, milk, banana and honey. Alternatively, top a bowl of cereal with two eggs - half boiled and runny.

5. Get moving

Exercise burns calories, increases calorie burn rates after a workout and boosts your metabolism, meaning you'll nibble less throughout the day. Aim for 30 minutes of moderate activity, like brisk walking, cycling, swimming or dancing, four times per week. But don't overdo it! Too much cardio can backfire and actually lead to weight gain rather than weight loss. Moderate activity doesn't mean you have to work yourself to the bone. Simply aim for about 20 minutes of work followed by 10 minutes of rest.

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6. Change things up

Mixing things up is a great way to stay motivated and challenged. Go running instead of jogging; play tennis instead of hitting balls. Find something different you can enjoy doing and make sure you stick to it. When planning your workouts, consider your fitness level and what type of exercise suits you best.

7. Make healthy food choices

Eat a balanced diet rich in whole grains, brown rice, beans, nuts and seeds, fresh fruits and veggies, fish, poultry and lean meat. Avoid processed meats, white flour and refined sugars. Have a small portion of protein and carbohydrate at each mealtime and drink plenty of water.

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