Effective weight loss diet advice and tips from UK fitness guru Emma Brittain

As the saying goes, moderation in all things - The reason most diets and weight loss plans fail is because they are unsustainable. You might start off with the best of intentions, a new gym membership and an 800 calorie a day intake but if you set yourself too onerous a target, you'll miss it and end up disheartened and reaching for the chocs.

It's much better to set a realistic target and accept that 2 hours a day in the gym is fine if you're a Hollywood star or top model, but it doesn't fit in with the lifestyles that most of us have. It's much better to increase your level of exercise gradually to a level that doesn't disrupt your life too much. Likewise with your diet - too great a drop in your calorific intake leaves you hungry and prone to snacking or bingeing. Take it easy and lose weight!

Obesity epidemic

Obesity 'not individuals fault' says government - New report blames obesity on society BBC Report (opens in new window)

One in five adults in Britain are obese.
We eat more, exercise less and have ready access to fast appealing food all hours. We are more busy in our sedentary lifestyle, seem to have less time available and crave relaxation not food preparation!
After the stress of a long day in front of the computer, most of us tend to relax in front of the tv. It's hard to find the time and energy to fit exercise and healthy eating into our busy schedules, but it is becoming obvious with recent health figures that it is vital for our health.

Choosing the right diet

Are you the type of person who wants a prescriptive diet - one that tells you exactly what and how much to eat at each meal?
Then you may find Calorie Counting the ideal choice - with your comprehensive list of how many calories are contained within each food, you can happily weigh and work out exactly what you can eat daily and steadily lose weight. The best way to be successful at this is to keep a food diary of everything you eat. WeightWatchers uses an easy point system, which simplifies calorie counting but works on the same principle.

A popular choice for those good at organising their meals down to the percentage of carbohydrate, fat and protein - specifically at a ratio of 40-30-30 - is the Zone diet. The diet plan is very specific and depends on your gender, activity level, and current percentage of body fat.

If you prefer to avoid calorie counting and concentrate on eating specific foods, then the low-carbohydrate Atkins diet or GI diet may suit you. The popular Atkins diet is really four diet plans in one - The Induction, Ongoing Weight Loss, Pre-Maintenance and finally Maintenance stage. Carbohydrate foods are reduced and replaced with fat and protein - bacon and egg for breakfast as opposed to cereals. The diet states this will change your metabolism and enable you to lose weight easily.
Many supermarkets are now marking their food with carbo content and GI high or low scores, due to the popularity of these diets.

Exercise for life

Lack of exercise is responsible for 2 million deaths worldwide every year. Health experts recommend at least half an hour of moderate exercise five days a week to reach a satisfactory fitness level.

Exercise increases your metabolic rate and burns calories. The good news is that you will also be strengthening your immune system and building toning muscle. The extra weight of muscle will help you burn more calories and help you towards your goal of fast weight loss..

Which exercise gives the biggest calorie burn?
per 30mins

Running- 560
Rowing machine- 350
Jogging- 340
Aerobics- 170-350
Tennis- 220-270
Swimming- 150-250
Walking- 150

Did you know...
exercising for 10 minutes three times a day is as good for your overall health as exercising for 30 minutes in one go.