11 Expert Weight-Loss Tips

1. Be consistent
“This doesn’t mean you have to do the same boring squat routine every day – it just means you have to be consistent with your fitness routine,” says Kira Mahal, trainer at MotivatePT. “It’s easy to start a new fitness routine but it’s very difficult to continue it. Write down your workouts for the week and make sure to stick to that.

“I recommend working out five days a week with two rest days in order to see results. Keep your workouts exciting by switching it up every day. After a few weeks, working out will become a habit and you will start to crave it.”

2. Beware added sugars
These can creep into all kinds of foods that you might not expect to be full of the sweet stuff, like condiments and shop-bought sauces. “Opting for foods without added sugar is a must,” says Jonny Mills, trainer at boutique fitness studio Sweat It. “Sugar spikes your blood glucose and if you don’t burn it off it’ll be stored as fat.”

3. Upgrade your tastes
TRY TO REMEMBER YOU’RE A GROWN-UP AND YOU EAT LIKE ONE“Make it easier for yourself to make better choices. The phrase ‘acquired taste’ is basically redundant for food – all your tastes are acquired, so acquire healthier tastes and you’ll want to eat healthier. Make the change to black coffee instead of cappuccinos or dark chocolate rather than a slab of Dairy Milk, and after a few weeks you’ll never want to go back. One good tip is to try to remember you’re a grown-up and you eat like one. When reaching for a snack, think: would a child want this? Don’t rely on willpower – this stuff isn’t supposed to be hard.” – Jess Wolny, personal trainer

4. Stay accountable
“Being accountable to yourself goes hand in hand with support from friends and family. Accountability comes in many forms – it could be just a promise to yourself or telling the whole world via social media – but it’s essential for keeping you motivated when the going gets tough. And a support network is also crucial for times when things go wrong and you need to get back on track. Even better, find someone who has been there and done it themselves because their advice and insight can be invaluable.” – Phil Graham, personal trainer and physique coach

5. Be a goal getter
“Too many people start their fat loss plan without setting an end date or a realistic goal. You need targets to keep yourself motivated, especially for situations when it would be easy to make bad decisions – when you get offered cake on a colleague’s birthday, it’ll be easier to turn down if you know you’re only two weeks from your goal. Set a finish date that you are 100% confident you can hit. There will inevitably be times where you’re tempted to go back to old habits – and having a specific goal, with smaller milestones along the way, can keep you on track.” – Leon Kew, personal trainer

6. Track your progress
“It’s vital to take photos and measurements and keep a training diary that details not just moves you do and weights you lift, but also how the session felt. This will give you the insight to make smart changes to your programme to keep your body guessing so the fat keeps falling off.” – Olly Foster, personal trainer and fitness model

7. Record what you eat
“Writing down what you eat is a great way of tracking your eating habits. Does your nutrition differ on weekends or under times of stress? To go one step further, you could do this with a training partner and show each other what you’re eating. No one wants to write down McDonald’s or Krispy Kremes if they’re in friendly competition.” – Adam Jones, personal trainer

8. Clean out your cupboards
“If I am trying to get lean I won’t keep foods at home I know I should be avoiding. Even if you have amazing willpower it can be almost impossible to get in after a very long day and eat the food you know you should when there’s a stack of tasty treats just an open cupboard door away.” – Shaun Estrago, personal trainer at UP Fitness Marbella

9. Separate fats and carbs
“Avoid eating fats and simple carbs together, especially once your rate of fat loss begins to stall. When you consume carbs insulin levels spike (the extent depends on the type and amount of carbs), and insulin’s job is to shuttle any recently ingested energy to the areas of the body that need it most. If you’ve been training hard these nutrients will be delivered to muscle cells to repair and rebuild them. But any excess energy you consume, particularly from fats and simple carbs like sugar, will be stored in fat cells, which is the last thing you want.” – Matt Sallis, personal trainer

10. Indulge yourself
“The number one priority in any fat loss challenge is compliance. If you can’t sustain the programme in the long term you’ll never achieve your goal – or you’ll simply rebound as soon as you do. Calculate your calorie target for the week and allow 10% of that to come from your favourite foods. Most people feel like they’re cheating when they eat their favourite foods, so incorporating them into your nutrition plan helps keep you on track without guilt or painful sacrifice. The psychological impact of this is huge.” – David Godfrey, performance director at One Performance UK

11. Don’t rely on fat burners
“At best fat burners are an expensive combination of caffeine, green tea and other ingredients designed to raise the metabolism or mobilise fat. At worst you may be taking be something detrimental to your health. Many people take a fat burner as an excuse to skip the gym when they’re tired (often because they aren’t eating enough) or short on time, in the mistaken belief that it will do the job instead of exercise. But even if your fat burner does mobilise fat you still need to exercise to burn it off or it will just continue to be stored.” – Sean Lerwill, personal trainer and fitness model