12 rules of fat loss

1 BE REALISTIC

Aim to lose no more than 1kg per week. ‘Anywhere between 0.5kg and 1kg is fine, but no more than that – weight loss needs to be sensible and sustainable,’ says sports nutritionist Mayur Ranchordas. ‘It’s not a race.’

The key is to strike the right ‘negative energy balance’. That is – you guessed it – to consume fewer calories than you burn.

2 STRIKE THE RIGHT BALANCE

Aim to eat around 500 calories less per day than your total energy expenditure. ‘Counting calories can seem like a chore but you’ll do it if you’re serious, and while the calorie expenditure figures