There are no quick fixes when it comes to losing weight €“ it takes hard work and will power. Two key changes that should be made to achieve a healthy weight are increasing activity levels and improving diet.

Activity levels should be increased to a minimum of 30 minutes of moderate intensity exercise five times a week, taking into account age, fitness levels and ability, and should include a combination of cardio and strength training. People should opt for forms of exercise that they find enjoyable and convenient in order to sustain long-term change. For example, swimming at the local pool before going to work, or an aerobics class that can be done during an extended lunch break. Activities that can be fitted into everyday life, such as brisk walking, are ideal, as are subtle changes that increase activity levels, for example cycling to work rather than driving.

Activity levels should be increased to a minimum of 30 minutes five times a week

Dietary changes should involve swapping unhealthy food choices for healthier options, and reducing portion size. A healthy diet includes plenty of fruit, vegetables and complex carbohydrates (preferably whole grain versions), some protein such as meat, fish, eggs or beans, some dairy products and only small amounts of foodstuffs that are high in fat, sugar and salt. Faddy diets are not sustainable and should not be recommended.