1. AlWAYS OPT FOR VIGOROUS CARDIO WORKOUTS

According to personal trainer to the stars Lee Campbell (bfirm.com.au), many people are afraid of working out because they’re put off by the thought of vigorous cardio. “Incidental exercise is also important,” says Campbell. “This means walking instead of driving to the corner store, taking the stairs instead of the lift and getting active whenever you can.

It’s better to have a cardio regimen you can stick to and do for longer periods of time. As you get fitter, you can mix in some vigorous routines, such as skipping, boxing or step-ups.”  

2. DON’T EXERCISE WHEN YOU’RE RECOVERING FROM A COLD

“Often the best thing for a mild cold is low-intensity exercise to help your body recover,” Campbell says. “Keep up your water intake and eat fresh fruit and vegetables to
help you get better quickly.” Just remember to listen to your body and rest when needed.

3. "Go HARD OR GO HOME”

“It’s more important to turn up than ‘go home’,” Campbell says. “All exercise is good for you, especially when you get out in the fresh air.” The best workouts are circuits combining high- and low-impact exercise.

4. TO LOSE WEIGHT, CUT OUT EVERY KILOJOULE THAT YOU CAN

“A very low kilojoule diet can have a yoyo effect on weight,” warns dietitian Desi Carlos (toli.com.au). “Once you start eating ‘normally’ again, your metabolism will have slowed to cope with the lack of food and you’ll put the weight back on.” If you’re obese and start a low-kJ diet, you could possibly get gallstones.

5. WEIGH YOURSELF DAILY

Your weight fluctuates every day because of water intake, so it’s not necessarily representative of your weight-loss progress. “We all need to drink plenty of water, so this will mean your weight may increase 1kg for every 1L consumed,” says Campbell. “Focus on more meaningful measurements, such as waist and hip dimensions.”

6. ELIMINATE CARBS FROM YOUR DIET TO LOSE KILOS

Cutting all carbohydrates from your diet may help you lose weight initially, but could leave you feeling light-headed and forgetful. This is because the body breaks carbs into glucose, which is used to fuel brain activity. “A low-carb diet can also lead to constipation, which slows weight loss,” says Carlos.

“Adequate fibre is beneficial in reducing health problems such as colon cancer and high cholesterol. Just make sure the carbs you choose are low-GI.”

7. AVOID SNACKING

“Snacking on natural, high-fibre, low-GI and low-kilojoule food is great for those who want to lose weight without depriving themselves,” says Carlos. Skipping meals will increase your cravings for high-kilojoule food, whereas having a healthy snack (nuts, fruit or vegies) will provide more satiety per kilojoule and help reduce the amount you eat in your main meals.

8. REDUCE YOUR CAFFEINE INTAKE

Guilty about that latte? Don’t be. Research shows drinking coffee lowers the risk of developing cancer of the oral cavity or throat. “According to medical and scientific experts, caffeine in moderation [300mg or around three cups of coffee] can be safely consumed by most people,” Carlos says.