26 Ways to Start Losing Weight Right Now

Historically, aerobic exercise has been considered the best for “burning” fat, as you use a higher percentage of it for energy. But anaerobic burns through more energy over time. Confused? Just mix it up. (And see H.)

Brown fat burns calories and generates heat, as does the less potent but more plentiful beige. Regular, prolonged cold exposure fires up both. Turn your thermostat down to 19°C.

A unit of energy in food, enough to heat 1kg of water by 1°C. But that’s where the consistency ends. You absorb more calories from overcooked or processed food (including smoothies), and fewer if it’s raw or natural. And you burn 25% of the calories from protein just by digesting it, compared to 10% for carbs and fat. All of which means that calorie counts on food packaging and cardio machines don’t give you the full picture, and calculations are simply educated guesses. Weight loss is more complex than basic maths. Still, calories count – as should you, to get a baseline figure.

Or deficit. Whether they cut food groups, macros or mealtimes, all diets work by restricting calories, whatever the claim. After nutrition, what matters is that you eat less than you burn off – but by no more than 500kcal per day.

By which we mean factors that influence you to eat more and move less – from food availability, calorie density and portion size to motorised commutes, sedentary jobs, social media and stress.

The protein-rich yogurt, fibrous fruit and fatty flaxseed in this breakfast parfait from performance nutritionist Liam Holmes (@ph_nutrition) will reduce your levels of hunger hormone ghrelin and raise repleteness peptides. Early-bird protein prevents peckishness later on.

You'll need: Zero-fat Greek yogurt or vegan alternative, 150g; Berries, handful; Banana, ½, sliced; Flaxseed, 2tbsp

METHOD: Dollop half the yogurt in a jar or bowl. Add half the fruit and flaxseed. Repeat. Eat.

Don’t fork out for DNA tests. Stanford researchers found that genes, insulin levels and low-fat or -carb diets didn’t make any difference to weight loss: eating well did.

Once calories are matched, other diets are as effective as “Atkins on steroids” for weight loss and superior for exercise performance and retaining muscle. Is it worth forgoing nutritious fruits and veg, fibrous grains and delicious beer – not to mention the bad breath?

The sun’s rays shrink white fat cells, while morning rise-and-shine is linked to lower BMI, possibly because it syncs your body clock,
so your metabolism ticks over. Meanwhile, vitamin D from sunlight, salmon and eggs stirs fullness hormone leptin. Go for an al fresco brunch, basically.

Your metabolism slows as you lose weight, stalling progress – or even reversing it. Former contestants on diet show The Biggest Loser burned as many as 800kcal per day fewer than average after completing the diet: their bodies had adapted to running on near empty, making weight regain inevitable. Lose no more than per kilo a week.

Just don’t do it. Only eat when you feel physical hunger (gradual and in your stomach), not emotional (sudden and for a specific food). Ask yourself if you’re just thirsty (see W), or bored. And make sure you stop before you’re full.

Gut bacteria affect calorie extraction. Grow your own probiotics: garlic, onions, leeks, asparagus, cabbage and oats contain prebiotic fibres that “good” bacteria go crazy for.

Of the common lifts, squats burn most calories and biceps curls the fewest. Strength training while losing weight retains and even adds muscle, which lifts your metabolic rate.

The odd treat (not “cheat”) doesn’t affect your metabolism substantially but can refuel your staying power. Just keep within your deficit, or all that discipline will be for naught.

Stress triggers cravings and fat stockpiling, while stopping you buying and preparing healthy foods. It leads you to eat poorly on the run, irregularly (disrupting hunger signals) or emotionally. Plus, you lose out on sleep (see Z). Dial it down with meditation, yoga (see Y), or this breathing exercise from Michael Townsend Williams, founder of Do Breathe (dobreathe.com):

1) Sit somewhere comfortable, ideally quiet (or wear headphones).

2) Breathe deeply from your belly through your nose, feeling the air passing

3) Count five on each inhale and exhale. Repeat three to five times

Pretty self-explanatory. It’s absolutely crucial, and you can use apps– or something called “pen and paper”.