Each training session will last between 45 to 60 minutes.

It is advisable to wear loose fitting, comfortable clothes such as jogging bottoms and a T-shirt. You will need a supportive pair of training shoes. I also recommend bringing a hand towel and a bottle of water.

If you are exercising regularly, executing a moderate to high level of intensity in addition to healthy food management, you should see some improvements within 12 weeks.

Dump the diet! The trouble with “dieting” is that once your target weight has been achieved and you stop “dieting” and resume existing eating habits, unfortunately not only will the original weight be regained but a little extra weight too. At Fearn Fitness Personal Training we encourage clients to make long-term lifestyle changes, making healthy food choices and portion sizes.

Healthy weight loss should not normally eliminate any food groups. Portion sizes, however, may need to be closely regulated. If there is an instance when particular food groups must be eliminated, this should be supervised by a doctor/dietitian.

The researcher, Dr. Barbara Rolls, identified that the weight of food affects satiety. Water can be filling because it has significant weight. Also, some eat when they are truly thirsty. Fluids between meals and prior to meals may suppress hunger.

Absolutely not.

It is recommended that we avoid processed meats. Some stores will sell turkey breast fresh off the bone. Try cooking extra fresh meat at dinner and freezing it in small portions for sandwiches.

There is no research to recommend any supplements for weight loss at this time. Some may be dangerous, so if considering them check with your doctor or dietition.

The Acai berry may serve as a good antioxidant to help prevent your cells from disease. However, there is no association with weight loss. Don't count on one fruit, however, to meet your antioxidant needs; a variety of colours of fruits and vegetables within any particular day is the disease preventive route.

“Dump the diet”. To maintain a consistent healthy weight ultimately comes down to calories; you need to put less fuel (food) in your body than it needs so that your body will have to go to its reserve fuel tank – your fat stores.

Foods that are of high caloric density (many calories for the weight of that foods). full-fat cheese, Full-fat ice-cream, pastries, butter, fried foods, sweets, refined pasta, rice and bread, sugar-sweetened beverages, chips.

First, are you having a healthy snack between meals? 4-6 small meals a day are associated with maintaining a healthy weight and can help satisfy you till the next meal. Try having something with fibre and protein between meals, such as a few nuts, which will help with satiety.

Fibre is the non-digestible portion of plant foods. Therefore increasing plant foods is the way to go. Whole grains, vegetables (particularly legumes or starchy beans), fruits and nuts and seeds are all good sources of fibre.

Its a myth that eating late at night will cause weight gain. Yes, it can prevent bingeing. Eating late can be a problem with people who do not eat enough during the day, and then go home to a huge meal and continue to snack all night. The total calories per day is what counts.

In your case, you might be better off having a “mini-meal” at about 4 or 5 p.m. If your inter-meal period is too long, you may be eating too quickly and too much, and wind up regretting it later.
If you have someone else who has prepared your food, you could ask them to plate up a healthy portion of food and put the rest away in foil or in the freezer, so that it is easier to limit your portions. Also, try to relax and wind down before you eat.

Shop around the perimeter of the store. The least processed foods are typically the healthiest. Fresh fruits, vegetables, whole grain breads, lean poultry, fish and meats and low-fat dairy products are the way to go. If you are not reading labels, start comparing similar products. Shy away from those containing trans fat, more than a couple of grams of saturated fat and that have sugar or forms of sugar in the first few ingredients.

You need to make a choice: Do you want to reward yourself with chocolate and gain weight or do you want to be healthy and lose weight?

Focus on the long-term gratification that eating healthily will bring you. You deserve reward and pleasure, using non-food ways to meet your need. Also, do something calming before you get home, get the junk food out of the house and direct yourself to do something awayfrom the kitchen immediately when you get home.