06 easy habit changes to shift fat without fuss 06 CLEAN OUT YOUR CUPBOARDS

Getting lean needn’t be a struggle. Follow our expert’s suggestions to form new habits easily – and you’ll eat better with no effort

01 UPGRADE YOUR TASTES

says Jess Wolny, personal trainer

Make it easier for yourself to make better choices. The phrase “acquired taste” is basically redundant for food – all your tastes are acquired, so acquire healthier tastes and you’ll want to eat healthier. Make the change to black coffee instead of cappuccinos or dark chocolate rather than a slab of Dairy Milk, and after a few weeks you’ll never want to go back. One good tip is to try to remember you’re a grown-up and you eat like one. When reaching for a snack, think: would a child want this? Don’t rely on willpower - this stuff isn’t supposed to be hard. jessicawolny.com

04 TRACK YOUR PROGRESS

says Olly Foster, personal trainer and fitness model

It’s vital to take photos and measurements and keep a training diary that details not just moves you do and weights you lift, but also how the session felt. This will give you the insight to make smart changes to your programme to keep your body guessing so the fat keeps falling off. ollyfoster.com

02 STAY ACCOUNTABLE

says Phil Graham, personal trainer and physique coach

Being accountable to yourself goes hand in hand with support from friends and family. Accountability comes in many forms – it could be just a promise to yourself or telling the whole world via social media – but it’s essential for keeping you motivated when the going gets tough. And a support network is also crucial for times when things go wrong and you need to get back on track. Even better, find someone who has been there and done it themselves because their advice and insight can be invaluable. phil-graham.com

05 RECORD WHAT YOU EAT

says Adam Jones, personal trainer Writing down what you eat is a great way of tracking your eating habits. Does your nutrition differ on weekends or under times of stress? To go one step further, you could do this with a training partner and show each other what you’re eating. No one wants to write down McDonald’s or Krispy Kremes if they’re in friendly competition.

03 BE A GOAL GETTER

says Leon Kew, personal trainer.

Too many people start their fat loss plan without setting an end date or a realistic goal. You need targets to keep yourself motivated, especially for situations when it would be easy to make bad decisions – when you get offered cake on a colleague’s birthday, it’ll be easier to turn down if you know you’re only two weeks from your goal. Set a finish date that you are 100% confident you can hit. There will inevitably be times where you’re tempted to go back to old habits – and having a specific goal, with smaller milestones along the way, can keep you on track. leonkew.com says Shaun Estrago, personal trainer at UP Fitness Marbella

If I am trying to get lean I won’t keep foods at home I know I should be avoiding. Even if you have amazing willpower it can be almost impossible to get in after a very long day and eat the food you know you should when there’s a stack of tasty treats just an open cupboard door away. upfitness.co.uk