Avoid margarine and other foods that contain trans-fatty acids and hydrogenated oils - as well as being unhealthy in themselves, these inhibit the enzymes that reduce body fat. If you need a spread, use one that is olive oil based, but use sparingly.

Keep dairy and animal fat intake to a minimum. Get fats from nuts, olives and cold water fish such as salmon, herring, mackerel and sardines.

Reduce consumption of simple carbohydrates (sugars) in cakes, sweets, biscuits and fruit juices. Eat more complex carbs instead, from green vegetables, brown rice, jacket potatoes and wholegrain cereals.

Increase your protein intake - some studies have shown that this helps prevent burning muscle tissue during exercise, leading to better muscle growth and strength.

Eat regularly through the day and avoid missing meals as this lowers metabolism. Studies have shown that six small meals are better than three large ones.

Reduce salt intake and use spices instead. Too much salt can cause protein to be poorly digested, as well as having the potential to raise blood pressure.

Start the day with a good healthy breakfast which contains protein and complex carbs, such as porridge and eggs.

Keep caffeine consumption down, as caffeine reduces absorption of minerals as well as interrupting sleep.

Breakfast is the most important meal of the day. Remember the old saying: breakfast like a king, lunch like a prince, dine like a pauper.

Eat more vegetables. This is the number one piece of advice for healthy eating. No one ever got fat or unhealthy by eating too many fresh vegetables.