“Working out 3 to 4 times a week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt.” – Lisa Clayton, Co-Founder of UFIT

“Exercise is important for weight loss, however, what you eat matters most. Research shows that a Mediterranean-style diet comprised of about 30 percent protein, 60 percent fat and 10 percent carbohydrates is ideal for weight loss and overall health.” – Dr Sean M Wells, Naples Personal Training

“When weight loss is the goal, I recommend avoiding alcohol, refined carbs and added sugars and drinking plenty of water throughout the day.” – David Kirsch, Fitness and Wellness Expert

“The key to losing weight is to exercise intelligently and to truly challenge your body every time you hit the gym. If you do the same workout all the time, you won’t make progress.” – Dan Roberts, Celebrity Fitness Trainer

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“Enjoy what you are doing, if you enjoy your exercise you will work harder. Choose activities that you think you’ll enjoy, or try new activities. If you don’t like them, at least you’ll know you tried.” – Lisa Clayton, Co-Founder of UFIT

“Hydration is key to staying healthy. After all, the brain is 70 percent water. A question I always get asked is ‘How much water should I drink?’. That depends on you but the minimum for any adult is two litres a day.” – Lisa Clayton, Co-Founder of UFIT

“To maximise weight loss, incorporate resistance training two to three times per week and aim for one or two days of high-intensity interval training (HIIT).” – Dr Sean M Wells, Naples Personal Training

“Fall in love with the weight loss journey — not just the physical results. Stick to the workouts and healthy foods you actually enjoy, and never use exercises or foods that you find displeasing to reach your goal.” – Jim White, Owner of Jim White Fitness and Nutrition Studios

“Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean.” – Dustin Hassard, Head Coach at Modern Athletics

“Before breaking a sweat, take a moment of gratitude for your health. Doing so completely changes the energy of your workouts and can inspire you to push yourself harder.” – Kit Rich, Celebrity trainer

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Steph Adams is an art director, global influencer and author of two books Good to Glow and The Game Changers. You can learn more about her work at www.stephadams.com.