James and Claire’s tips for keeping your waistline intact ...

1. Commitment

Commit time and energy to your fitness and nutrition goals. Your goals won’t be achieved half-heartedly.

2. Motivation

Be motivated to the cause. After all, this will positively impact both your physical and mental health and your mental wellbeing. So, be excited for change and the direct and indirect benefits that will come as a result.

3. Persistence

Change won’t happen overnight. Persist and you will be rewarded.

4. Accountability

Be accountable for your actions. If you miss a workout or have a day that wouldn’t be considered the healthiest, be accountable. It’s also important to recognise that your goals will take longer to achieve when you go off track.

5. Acceptability

If you go off track accept what has happened, reset and move on. For example, if you have a meal out with friends or you miss your gym session — accept it. Say to yourself: “Yes, that happened, I had a good time but now it’s time to get back to my plan.” Don’t let a day run into three days, or three days into a week.

6. Moderation

Enjoy everything in moderation — extremes are not sustainable. When we enjoy food and exercise in moderation we can maintain this in the longer term and the results are healthier.

7. Enjoyment

Enjoy the exercise that you are doing and keep it varied so you don’t fall out of love with it. Try new classes, workout with friends or get outdoors with your family.