Move!

Exercise is not only key to getting the weight off, studies show it also greatly increases the chances of it staying off. Aerobic activities such as walking, running, dancing, cycling, skipping, skating and swimming all increase your metabolic rate and burn calories.

Aim to do at least 30 minutes a day and always take five minutes before and after exercising to warm up and cool down thoroughly. Work at a level where you are breathing heavily but could still hold a conversation if required.

If you are a confident exerciser try adding in short 30 to 60 second bursts of higher intensity exercise every 4 to 5 minutes. For example, when jogging, walking, cycling or swimming increase your pace for 30 to 60 seconds or, if exercising on a cardio vascular machine, increase the speed or the resistance you are working at. This is called interval training and can help to burn up to 30% more calories per session.

Martyn Neaves- Fitness Professional @Sittingbourne