FROM WAKING TO TURNING IN, THE BEST TIMES TO...

6.45am Wake up, ideally after seven to nine hours’ sleep. It is myth that we need less sleep as we get older. 7am Go for a run. Doing cardio exercise before breakfast burns slightly more fat.

7.15am Eat breakfast, around 30 minutes after waking. Most people find sticking to defined meal times is the best way to lose weight.

7.30am Make love. Both sexes have more energy because they are well rested. Male testosterone levels peak. The endorphin rush sparked by sex lowers blood pressure and stress.

We 9.45am reach Workour mentalat your peak best. around three hours after waking. 10.45am Relax. This is when our stress levels are at their highest, particularly early in the week.

12.15pm Eat lunch four hours after breakfast. Most find they benefit from never skipping a midday meal. 3.30pm Show willpower. This is Snack O’clock, when we are most likely to break a diet.

6pm Have dinner. But don’t pig out, even if you have been watching your calories so far, as you should try to ensure an even intake through the day.

6.10pm Enjoy a drink. It is best not to leave Wine O’clock too late. Your liver needs at least four hours to recover from alcohol consumption before sleep.

6.30pm Do weights. Most studies find our strength is at its lowest in the morning and climbs until early evening. 10.10pm Go to bed. This allows 20 mins to get to sleep and 90 mins for the most restorative sleep, which is best achieved before midnight.