WITH SALLY GUNNELL AND JONATHAN EDWARDS

GET SLIM WITHOUT THE GYM

Now is a fantastic time to shape up for 2014 and shed those Christmas pounds. In this booklet, and in The Sunday Telegraph tomorrow, you will find an affordable, achievable way to get in shape over the next four weeks without visiting the gym.

All of the exercises in this plan can be done at home with everyday objects and without expensive gym memberships or specialist equipment. There are three carefully structured home-based workouts to complete each week, with each session focusing on a different body part. We have also included some handy nutritional tips to help you make the most out of the plan. Don't worry, you won't have to diet. Instead, we share savvy food-swap suggestions and explain how you can incorporate healthier foods into your meals.

If you enjoy outdoor activities like running, cycling or walking, we have included tips on how to improve your performance. Joanna Hall also shares her fantastic Walkactive tips on how to perfect your walking technique so that you can flatten your stomach and help to trim and tone while walking. Pushing yourself further in your chosen discipline, in conjunction with our home-based workout plan, will help you to get slim without the gym.

Throughout these booklets you will find sheets to record your progress. You'll be surprised how quickly you start to feel fresher, healthier and fitter.

Good luck!

You should consult your GP before starting a new fitness plan or making major changes to your diet.

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INTRODUCTION TO THE PLAN

We're confident that this plan will help you get in shape and feel great after a busy festive season, whateveryourfitness level.

The plan is simple and involves you performing just three circuit-based sessions a week, with the option of including walking, running or cycling if you wish. Each circuit-based workout will target a different area of your body:

> Legs

> Chest and arms

> Back and abs

Each week, we will progress the exercises a little to help you build your fitness level. All of these workouts can be done at home using everyday objects. You can fit the workouts in on whichever days suit you best.

Here is an example of a week's plan:

Monday > LEGS Tuesday > REST Wednesday > CHEST & ARMS Thursday > BACK & ABS

Friday > 30-MIN CYCLE Saturday > REST Sunday > REST

If you don't like cycling, don't worry. You could always try Joanna Hall's Walkactive programme (see page 29) or working towards a 5k run (see page 32). Even if you only choose to follow the circuit-based exercises, you will see results.

TRACKING YOUR PROGRESS Recording your workouts will help you keep on track. We have provided weekly record sheets which you can use to monitor your progress.

TEMPO AND REPETITIONS Reps For each exercise, we have suggested a number of repetitions based on your fitness level. If you already exercise three times a week or more, we suggest you start with the 'advanced' reps. If you exercise once or twice a week, start with the 'intermediate', and if you are new to exercise, start with the 'beginner' reps.

Tempo In the top right hand corner of the exercise explanation, you will see a 'tempo' guide. The first number represents the downward I lowering phase, the middle number represents the pause in the middle, and the last number represents the time it takes to do the upward movement.

Example: Tempo 4-0-1 To perform a squat with the tempo above, slowly drop into the squat for a count of four, do not hold at the bottom, and drive back into the start position on the count of one.

MOBILITY DRILLS Over the next three pages, we have provided a fiv~-minute mobility programme that can be completed as a warm up or performed separately if you would like to increase your flexibility and general mobility. We suggest completing this three times a week, i~ally before you begin your circuits.

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circuit training: 1. a workout technique involving a series of exercises performed in rotation with minimal rest, often using different pieces of apparatus.

2. a form of athletic training in which a number of exercises are performed in turn

HIPS Flip the legs continuously from position 1 to position 2. Repeat 10 times.

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LOWER BACK Keeping your pelvis on the floor (1). push up through the arms and rotate the head to look over each shoulder (2-3). Repeat 8 times.

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WARM-UP MOBILITY DRILLS

LOWER AND MID-BACK Swing your right leg over to the left side and touch the floor (2), return to position 1 and then repeat with the left leg (3). Repeat 5 times.

HAMSTRINGS Starting in position 1, walk the hands out in front (2), keeping the legs as straight as possible until you reach a press-up position. Then return to position 1 keeping your legs straight. Repeat 4 times.

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WARM-UP MOBILITY DRILLS

CALVES In position 1, straighten one leg, pushing the heel into the floor [2). Hold for 1 second and then change sides [3). Repeat 10 times.

ADDUCTORS Keeping the back straight [1]. reach the left foot to the outside of your left hand (2). Return to position 1 and repeat with the right leg [3). Repeat 10 times.

UPPER BODY Take a wide grip on a towel and keep the towel taught [ 1). Take it over your head as far as you can go [2]. You should be able to go over until the towel is in line with the top of your buttocks. If you can't, slide your hands further apart and try again. Repeat 10 times.

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WEEK 1 LEGS

STEPUPWITH KNEE DRIVE

This dynamic movement will test not only your leg strength but also your balance and coordination. Although it focuses on the legs, it is a whole-body exercise that will engage your core and upper body.

Start with a low step [you have four weeks to get higher). Place your left leg on the step [1) and, as you step up, drive your right knee towards your chest [2) before lowering it back to the floor. Make sure you keep your torso nice and tight as this will help your balance. Continue to do all the reps with the right leg before repeating the exercise with your left.

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WEEK 1 LEGS

CALF RAISE

People often overlook their calves when training their legs, but ifs vital to work them if you run or are thinking of starting.

You can also do this exercise on the stairs if you start (1) with the balls of both feet on the first step (hold onto the banister in case you lose balance). Push up through both feet so you are on tiptoes [2), then lower slowly to a count of 4. Your heel should drop below the level of the step.

SQUAT

This is one of the best exercises for increasing the strength in your legs. If they feel wobbly after the last two exercises, take another 10 seconds to recover.

Stand with your feet shoulcrer width apart, keeping the chest up (1). Slowly drop into a squat and try to get your thighs parallel with the floor (2). When you stand up, try to drive up through your heels rather than your toes.

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WEEK 1 LEGS

STATIC LUNGES

This is another great exercise for your legs, and it also tones the inner thigh.

Start with the weaker leg and take a step forward (1). Make sure both feet are facing forwards. Keep your chest up and bend both knees. Slowly lower yourself down to a count of 4 until your front thigh is parallel with the floor (2). Then push back up to the starting position. Complete the number of reps on one side before switching to the other.

MOUNTAIN CLIMBERS

This exercise will work your cardiovascular system and raise your heart rate. Assume a press-up position, making sure that your feet, knees, hips and shoulders are all in line, and your weight is over your hands (1). Drive alternate knees to your chest in a running-type action (2-3). If you can't manage 30 seconds, record how long you last and then try to improve it next week.

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WEEK1CHESTANDARMS

THRUSTERS

This is a whole-body exercise that involves both legs and your upper body. Your arms are the most important element, however, as the overhead movement requires stable shoulders.

Start with a heavy book held at chest height, then dip into a % squat [ 1]. As you come up from the squat, drive your arms above your head [2), then bring the book back down. After a little practise, this should be a single fluid motion.

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PRESS-UP

The press-up is a great exercise for toning and II strengthening your arms and chest. Start with your knees on the floor and make sure your knees, hips and shoulders are in line (1). A common mistake is for the hips to be too high. The hands should be below the shoulders. As you lower your weight, your elbows should flex to a 90-degree angle (2). Remember to stick to a 4-second tempo on the way down as this makes the exercise much harder.

CURL AND PRESS

This exercise focuses on your arms. As ifs the first week, start with small weights such as a book, water bottles or l ight dumbbells.

Start with your arms by your thighs (1). Keeping your elbows by your side, bend your arms to raise the weight to shoulder level (2). Then lift the weight above your head (3) before lowering it on the count of 4.

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WEEK1CHESTANDARMS

TRICEP DIPS

The curl and press worked the biceps, so this exercise targets the triceps. Sit on the edge of a sofa, step or coffee table with your hands by your side and facing forwards. With your knees bent, lift your bottom off the step [ 1). Your weight should be on your hands. Lower yourself down below the level of the sofa or step (2] until your arms are parallel with the floor [this should be done to a count of 4). Then return to the starting position.

If you find this exercise too difficult, bring your feet towards your bottom slightly. The straighter your legs, the harder the exercise.

JOGGING ON THE SPOT

As with the leg workout, this exercise should get your heart pumping. Aim to jog on the spot for 30 seconds. Start off slowly and increase the pace every 10 seconds.

Try to get your knees as high as you can.

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WEEK 1 BACKANDABS

REVERSE FLYS

If done correctly, it doesn't take much II weight to make this exercise effective (you can begin with 500ml bottles of water). It is important to get the starting position right: bend your knees slightly, then pivot only at the hips, keeping your back straight. From this position, let your arms hang straight down from the shoulders 11). Keep your arms straight and raise them out to the side (2). pause at the top for a second and then lower slowly back down with a count of 4.

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WEEK 1 BACKANDABS

WALL ANGELS

Stand with your heels about 4 inches from a wall. Rest your buttocks and back on the wall, then tighten your stomach muscles so that your back isn't arched. (You may need to flex your knees slightly to get comfortable.}

Take your arms out to the side with a 90-degree bend at the elbow so the back of your hands stay touching the wall (1 l. Keeping your arms and hands touching the wall, try to slide your arms up the wall until they are level with your ears (2). If you aren't particularly flexible, you may not get this far. Once you have reached as far as you can, lower the arms to the starting position.

Lying on the floor with your elbows bent and D your hands by your temples, extend one leg and bend the other towards your chest ( 1}. To complete one rep, rotate your position so that the opposite elbow touches the opposite knee (2). With practise, you will be able to speed up.

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WEEK 1 BACKANDABS

AB CRUNCH

Lie on your back with your hands above your D head and your legs straight 111. Bring your knees into your chest while lifting your arms over your head to reach your feet 12). Your shoulders should just leave the floor. Then return to the starting position.

BURPEES

A burpee begins from the II standing position 11). Then crouch so your hands are on the floor 121 and thrust your feet back so that you reach the press-up position 13). Now jump your feet back towards yourhandsl4landjump straight up (5). When you land, repeat the exercise.

If you find jumping difficult, complete the rep by returning to the standing position instead [1).

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RECORD SHEET WEEK 1

LEGS

S ep up with knee drive

Calf raise

Squat

Static lunges

Mountain climbers

CHEST AND ARMS

Thrusters

Press-ups

Curl and press

Tricep dips

Jogging on the spot

BACK AND ABS

Reverse flys

Wall angels

Cycling abs

Ab crunch

Burpees

If you are supplementing this plan with walking, cycling or running, we have included handy starting guidelines fmm Joanna Hall, Jonathan and Sally on pages 29-35. You can track your pmgress below ltick where completed).

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WALKING If you are following Joanna Hall's Walkactive plan, aim to complete the below this week:

Aim to walk 1,000 steps on top of your baseline each day.

Aim to go on three five-minute walks each day this week.

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CYCLING If you are following the beginners· cycling plan, you should aim to complete the below this week:

Cycle for five minutes at a relaxed pace. Then, cycle for 15 minutes at an easy pace. Cycle for five minutes at a relaxed pace to cool down.

Cycle for five minutes at a relaxed pace. Then, cycle for 20 minutes at an easy pace. Cycle for five minutes at a relaxed pace to cool down.

Bonus session - repeat Session one !optional)

RUNNING If you are following our beginners· running plan, you should aim to complete the below this week:

Session one: Jog for one minute, walk for one minute. Repeat 10 times.

Session two: Jog for two minutes. walk for 2-4 minutes. Repeat five times.

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WEEK2

Hopefully you are now comfortable with this exercise. Try to focus on using your arms as if you were running. You'll be surprised how much this helps to drive the knee up.

Make sure the whole of your foot is on the step before you drive the knee up [1). As you step up [2]. keep the torso tight and tense the buttock on the opposite side. Then lower to a count of 1.

If you didn't manage the full number of repetitions last week, don't worry. Your goal is to get a step closer this week because it is important to hit maximum repetitions before moving onto the next stage.

As you rise onto your tiptoes [2] and lower back down, make sure that you use your full range of movement. The lower your heels dip beneath the level of the step, the better.

Most people find that they aren't flexible II enough to get good range on the squat. Try to find how far you can squat this week. Turning the feet out a fraction will open up the hips and help you get more depth.

When squatting (2). try to make sure that your knees don't fall inwards. If they do, concentrate on pushing them out and don't progress until you have mastered the correct movement. Remember to count to four on the way down.

REPS BEGINNER 6-8 l_NT~RMED.IATE. 8: 10 ADVANCED.10-12 (EACH SIDE) TEMP04-0-1

Before you progress, it is important to II make sure that your front knee doesn't fall inwards as you lower yourself, which you can check in a mirror. If they do fall in, only lower yourself to that point. As you get stronger, you will be able to go lower without this happening. Complete the full number of reps one one side before swapping to the other.

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Increasing your heart D rate and speeding up your metabolism will help reduce body fat. Try to match your best time on each circuit: you will be working harder as you tire.

Try to make sure that your hips don't drop or become too high. The best way to combat this is to tighten your stomach muscles.

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If you have got to grips with this exercise, II try to go straight back into a squat for consecutive repetitions, and try holding a heavier book if you feel comfortable.

Keep your chest up and your back straight throughout.

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If you've been doing the press-up on your knees, the next stage is to do an elevated press-up. You can use any surface as long as it's stable, such as stairs, a coffee table, a sofa or the kitchen work surface !the higher the surface, the easier the exercise). Remember to keep your knees, hips and shoulders in line.

The curl component of this D exercise focuses on the biceps while the overhead lift works the shoulders. This gives great all­round toning.

When you lift the weight above your head, keep your arms by your ears. It may be tempting to cheat ~y using your legs or arching your back, so keep your torso nice and tight and only use

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The triceps are actually a bigger muscle group than the biceps. Whether you'd like more sculpted arms or to increase their size, this is a great exercise.

To make sure your arms are doing the work, keep your bottom close to the step throughout the movement. The straighter your legs, the harder the exercise will be.

JOGGING ON THE SPOT

Running ts a great way to burn off excess Christmas calories, so you should aim for 45 seconds this week. If you tire easily, lower the pace to complete the exercise. Your arms are almost as important as your legs so you can increase the pace by focusing on pumping them more quickly.

This exercise focuses on the posterior a aspect of your shoulders and mid-back. As you lift the 1-litre water bottles (2], squeeze your shoulder blades together and down. This is great for posture as it strengthens the muscles that prevent slumping and opens out the chest.

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This exercise is designed to tackle poor shoulder mobility while also strengthening the mid-back. Keeping your arms and hands touching the wall (1 l. try to slide your arms up the wall until they are level with your ears [2). Don't force the exercise: go as far as you can before slowly trying to increase the range of movement. (Many people struggle to maintain the start position so you may need to flex your knees slightly.) Keep the exercise slow so you can focus on form: count 3 seconds up and 3 down.

This exercise will work your six-pack. It involves a rotation so it also targets the internal and external obliques. Lying on the floor with your elbows bent and your hands by your temples, extend one leg and bend the other towards your chest (1]. To complete one rep, rotate your position so that the opposite elbow touches the opposite knee [2]. As you rotate, try to lift the shoulder blade off the floor so you maximize your range of movement.

Lie on your back with your hands above your head and your legs straight (1). Bring your knees into your chest while lifting your arms over your head to reach your feet [2). Your shoulders should just leave the floor. Then return to the starting position.

Increase the difficulty by adding a pause at the top of the movement. As you reach for your feet, draw your stomach towards the floor rather D than letting your abdomen stick out.

The burpee uses the major muscle groups so it burns a lot of energy. It will also test your lungs. If you can't do more / than a couple, slow the movement down and come to the standing position [ 1) rather than completing the jump.

Step-up with knee drive

Static lunges

Mountain climbers

CHEST AND ARMS

Thrusters

Press-ups

Cud and press

Tricep dips

Jogging on the spot

BACK AND ABS

Cycling abs

If you are supplementing this plan with walking, cycling or running, we have included handy starting guidelines from Joanna Hall, Jonathan and Sally on pages 29-35. You can track your progress below ltick where completed I.

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WALKING If you are following Joanna Hall's Walkact1ve plan, aim to complete the below this week:

Aim to walk 1,500 steps on top of your baseline each day.

Aim to go on three walks of at least 10 minutes each day this week.

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CYCLING If you are following the beginners· cycling plan, you should aim to complete the below this week:

Cycle five minutes at a relaxed pace. Cycle 2 x 15 minutes at an easy pace !pedal easily for two minutes in between]. Cycle five minutes at a relaxed pace.

Cycle five minutes at a relaxed pace. Cycle 35 minutes at an easy pace lyou should feel sweaty with an elevated heart ratel. Cycle for five minutes at a relaxed pace.

Bonus session - repeat Session two I optional)

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RUNNING If you are following our beginners· running plan, you should aim to complete two running sessions this week:

Session one: Jog for five minutes, walk for three minutes. Repeat three times.

Session two: Jog for 10 minutes.

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YOUR FEET AIM: To stop passive foot strike and to achieve an active foot with an open ankle.

PAYOFF: Improves balance; promotes correct alignment in the knee and helps protect your joints; stimulates the right muscles to help you change your body shape.

TECHNIQUE: (1] Imagine the foot is a piece of Velcro stuck to the floor and you are peeling it off from the heel forwards (2]. Move through the arch to the toes. Visualise that the person behind you needs to see the sole of your foot as you peel it off the floor.

As you reach the toes (3]. be aware of the breadth of the foot. Push off gently from your big toe, middle toe and l ittle toe evenly. This helps engage the gluteus muscles and creates tone and shape throughout the body. It also helps tone your thighs and encourages correct alignment.

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YOUR HIPS AIM: To stop slumping into your hips and to achieve hip stability without rigidity. Hips should start to feel lifted.

PAYOFF: You'll improve your knee and hip alignment and this will reduce the impact on your joints; you'll start to tighten your lower abdominal muscles, trimming your torso; your bottom will start to lift, tighten and work more efficiently; if you have back problems, you should notice improvements and you'll be able to increase your pace.

TECHNIQUE:

1. Put your hand on your lower tummy and draw the stomach upwards and inwards but don't tense it completely. Your bottom should be relaxed and the torso long.

2. As you walk, visualise a glass of water balanced on each hip. Imagine these are being lifted and balanced as you walk.

YOUR NECK AND SHOULDERS AIM: To achieve symmetry through the torso.

PAYOFF: Combats poor posture, especially slumped shoulders and a rounded back; reduces tension in the upper back and helps mobility of the shoulders, upper back and neck; achieves length and softness through the neck and upper body without looking stiff and tense; opens and softens shoulders, helping you to achieve correct back alignment; gets your body in the right position to whittle your waist.

TRY THIS:

1. Simply imagine lengthening the space between the earlobes and shoulder and relax the shoulders down.

2. Look up and forward and don't tense the neck.

AIM: To achieve correct shoulder-girdle mobility, and to get the arms to move like flowing pendulums as you walk.

PAYOFF: Your back, neck and shoulders will become more agile; you'll enjoy better shape and tone in your chest and arms, and you'll lay the foundations for significantly reducing back fat.

TECHNIQUE:

1. Bend the arms and use a fluid arm movement backwards and forwards, pushing much further backward than forward. Posturally, this opens up the shoulders, and mobility in the upper back is increased.

2. Every time you swing the arms when you walk, you are creating a natural rotation and whittling your waist down, tapering your torso and flattening your abdominals.

3. Don't clench your fists as this limits correct shoulder positioning, and do not use the mechanical 'power walking' movement.

See telegraph.co.uk/slimwithoutgym tor a diagram of how most of us walk incorrectly. This will help you visualise the changes you need to make.

WALKACTIVE TASKS FOR WEEKS 1 & 2 To make the most of the Walkactive tasks, you will have to find your baseline (the average number of steps you walk in a day.]

To work this out, you will need a basic pedometer, which you can order at joannahall.com. Wear the pedometer for three days and write down the number of steps you take on a normal day. Now add the number of steps from those three days together and divide the total by three. This is your baseline figure. Ideally aim for a minimum daily step count of 5,000 steps. Research has shown that a step count of less than this is associated with greater health risks of sedentary diseases.

> Aim to walk 1,000 steps on top of your baseline each day. You should be aiming for a baseline of no less than 5,000 steps a day.

> Aim to go on three five-minute walks every day this week, paying particular attention to your walking technique. This should be in addition to your baseline.

> Aim to walk 1,500 steps on top of your baseline each day.

> Aim to go on three ten-minute walks each day this week, paying particular attention to your walking technique. This should be in addition to your baseline.

You can record your progress on pages 17 & 28.

What do you need to get started? One of the best things about running is that all you really need is a pair of comfortable trainers. For women, ifs also a good idea to invest in a quality sports bra. If after a few weeks you are enjoying your running, you should consider visiting a specialist running shop to have trainers fitted. Many :6POrts shops offer free gait analysis, which will help you find the best trainers for your running style.

How far? If you aren·t sure how far you can run. try jogging for 20 minutes. If you are a beginner. however, you will probably find that you can"t keep going for that long. Don"t worry, this is normal. There are plenty of beginner's plans you can follow that will get you running for sustained periods in only four weeks.

To help you build up stamina. try the plan below for the first two weeks [see The Sunday Telegraph tomorrow for weeks three and four). This is based on four sessions, running twice a week:

Session one: try Jogging for one minute and then walking for one minute. Try to repeat this 10 times.

Session two: try jogging for two minutes and then walking for 2-4 minutes. Try to repeat this five times.

Session three: try to jog for five minutes, and then walk for three minutes.Try to repeat this three times.

Session four: try to jog for 10 minutes

Losing motivation? It can be difficult to lace up your trainers and set out for a run, especially when ifs cold outside. Here are some tips to help:

> Train with a friend - not only is someone else relying on you for their training, it also makes time go faster if you have someone to chat to.

> Vary your training ground - many people stick to the same route, which can become boring.Try running a different route or the opposite way round your usual route.

> Run to and from work - if you are struggling to fit running into your day, save time and money by running to or from work.

> Enter a race - there·s nothing better than having a goal to get you out training. The Race for Life would be a great place to start: visit raceforlife.cancerresearchuk.org to find out about races near you in 2014.

> Try a park run - park runs are 5K, which is a great distance to aim for if you are just starting out. They take place every Saturday morning at parks across the UK. They are free to enter and are a great place to meet like-minded runners. Visit parkrun.org.uk for details.

> Track your progress - keep a record of your training on pages 17 and 28.

What about running form? The perfect technique can take years to master but here are a few tips to get you started:

> Look forward - good alignment of your head and neck will help correct your posture.

> Don't forget your arms - relax your shoulders and arms, but don"t forget to use them. Your arms should be at roughly 90 degrees and should swing naturally.

> Run tall - keep your hips tall and high. Your torso should be upright and you should be at full height.

> Don't sit back - keep your hips and pelvis facing forward.

> Legs/feet- don"t reach with the legs. When you stride you want your leg to land under you with a slight knee bend.

What about stretching? Ifs a good idea to do some stretching before and after you run. Try the mobility stretches on pages 5-7.

<the <rrtrgra11h GET SLIM WITHOUT THE GYM

, AN INTRODUCTION TO CYCLING WITH JONATHAN EDWARDS

Cycling is a fantastic way to get fit without heavy impacts on the joints. It's also a great way to escape your day-to-day surroundings, explore beautiful countryside, or discover new places closer to home. You'll be surprised how much ground you can cover by bike and how quickly you will improve. r

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INTRODUCTION TO NUTRITION

KALE

COTTAGE CHEESE

1 PIECE FRUIT

SPINACH ROCKET CARROTS

(17 HUMMUS LEMONS & PEPPERS

LIMES

40g OATS 25g DARK SMALL CHOCOLATE >70% HANDFUL

COCOA SOLIDS NUTS

FOODS TO HAVE ONLY ONCE A WEEK

BISCUITS

SWEETENED POPCORN

SUGARY CEREAL

PIZZA

CAKE PASTA

BEER

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!I PARSNIPS ONIONS TOMATOES

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YOGURT FISH BEANS & PULSES

2-3 MEDIUM 50g RICE [TRYTO 30g CHEESE POTATOES HAVE BROWN)

BREAD SWEETS ALL FIZZY DRINKS

The table above might not be telling you anything new because we all know that a healthy diet with lots of fresh vegetables and fewer chocolates and pastries will help us lose weight. So why is diet usually the stumbling block for getting into shape? We often forget to monitor the foods in the orange column. Although they are all natural and unprocessed, they still contain a lot of carbohydrate, which is broken down into sugar and stored as fat if the body doesn't need it. It is therefore essential that we watch the amount of these foods that we eat and when we eat them.

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-MILK CHICKEN BEEF LAMB SEAFOOD EGGS OLIVES

AVOCADO

50g QUI NOA 50g BULGAR 50g PEARL WHEAT BARLEY

READY MEALS

ICE CREAM FRUIT JUICES

NOODLES MILK & WHITE CHOCOLATE

JAM CRACKERS

HERE ARE A FEW SIMPLE STEPS TO FOLLOW WHEN PLANNING YOUR NUTRITION:

> If you're serious about altering your diet, you may need to make a few lifestyle changes. Rather than having a small something from the red column once a day and then trying to cut down, only have one unhealthy meal a week. It can be anything you want, but you should finish once you leave the table rather than continuing in the red column for the rest of the day. To help resist temptation, try having it as your evening meal.

> Watch your portion size when eating foods in the orange row.

> Try to eat food from the orange row within an hour of working out as the body will bum carbohydrate during your recovery.

> Try to eat some protein-rich foods such as fish, chicken or eggs at every meal. This helps slow the energy-release from food, keeping you feeling fuller for longer.

> Try to eat a little slower, don't eat for the sake of eating, and listen to when your body is full.

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BREAKFAST CHOICES

CORNFLAKES & FRESH STRAWBERRIES

Cereals are often considered a healthy breakfast option but even a small serving can contain 21 grams of sugar, more than 20 times the amount in the omelette. This will elevate your blood sugar and, when insulin removes this excess sugar to store it in our cells, blood sugar levels fall rapidly. This crash can give you mid­morning biscuit cravings.

As tasty as they are, croissants offer few health benefits. The fat content may be similar to that of the Greek yogurt but the difference is the type of fat. Croissants contain harmful trans fats that may increase the risk of developing heart disease and cancer.

Fruit contains many nutrients but, by blending it, you could destroy much of the fibre. A single smoothie can contain the same amount of sugar as a glass of coke, so, if you must have one, try making your own with fresh fruit rather than buying commercially available brands.

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BREAKFAST CHOICES

An omelette has a good balance between protein and carbohydrates to keep you going until lunch, but it also provides a huge amount of nutrients. Eggs are packed with important vitamins and minerals, including calcium, iron, zinc, 86, folate, 812 and heart-healthy omega-3 fatty acids. Adding spinach gives a hit of antioxidants that have anti-inflammatory properties.

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Greek yogurt is high in probiotics that help to improve digestive function and the immune system. The berries and nuts give you your daily dose of antioxidants.

These shakes are a good option for breakfast on the go. The cinnamon helps to stabilise blood sugar and the flaxseed is rich in omega-3s and fibre.

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