Two Hampshire health and fitness experts offer their top tips on how to be fit, healthy and fad-free...

GEN PREECE is Southampton’s only advanced personal trainer specialising in fat loss, exercise therapy and creating a healthy lifestyle for over 30s.

Previously a size 18 with numerous health problems, Gen had tried every diet, fad and exercise program under the sun spending hundreds in the process. It wasn't until a stranger offered her his seat on the tube thinking she was pregnant, that it hit home: nothing she had done had got her the results she wanted!

Today Gen helps over 30s who are going through similar problems to get real life long results. She owns a private training studio in Park Gate, where she trains her clients away from the distraction and intimidation of public gyms, and also runs boot camp classes suitable for all fitness levels and abilities at the Ageas Bowl, with her team of trainers.

She says: "Every year, usually around this time of year, funnily enough, a new diet or product will emerge, that some celebrity claims is “the only thing that’s ever worked for me”. So if it works for them, it must work for mere mortals like us…right? Or, could it just be another fad? This might sound like an oversimplification, but I’ve been seeing it almost daily throughout my career as a personal trainer. And also the reason I no longer scroll through any social media!

"Things were a little different when I started as a personal trainer more than ten years ago. Today, I believe there are two hugely contributing factors that have given fads a far greater platform to get into our subconscious. Firstly is the phenomenal growth of social media. This can often feel impossible to escape from, especially as it’s pretty easy marketing for any ‘expert’ to launch their product to their specific demographic. But the good news is it IS possible to escape it – we just need to become mindful of how often we find ourselves scrolling!

"Social media combined with new methods of advertising that are becoming so advanced, it’s got to the point that many of us no longer actually realise adverts are just that – adverts! It’s pretty easy to forget the budgets and careful strategic planning involved behind every marketing campaign.

"And it’s usually whomever has got the biggest budget that gets the most exposure – it does not mean that this is the most successful product, even if tens or hundreds of people have bought it! It also certainly does not mean that it will work for you.

As a result of both these factors, intelligent people, who believe they’ve already “tried everything else” end up jumping on the bandwagon year after year."

So how can we avoid this trap in 2019?

"By just remembering this fact: the stuff that truly works will never be a fad – balance, sustainability, consistency, health and individualisation will never be fads.

"Some fads may have their benefits and/or legitimacy, but this is why it’s important to ascertain the facts by investing in a coach who knows how and why to apply them. And more importantly, when not to, because there is no secret. No magic diet.No magic exercise.No magic way of living."

Gen's top tips:

Eat the right amount of food for you, not too much, not too little

Most of us don’t need as much food as we think. Given the size of our plates these days, it’s easy to give ourselves far bigger portions than we actually need! The bigger issue nowadays is that most of us eat with a ton of distractions around us. So put your phone down, turn the TV off, focus on your food and only your food. And chew it! You’ll be amazed how much sooner you’re full.

Exercise in a way you can recover from and that you enjoy

If you hate running, don’t bother. There’s no point punishing yourself doing something you despise (this is why so many people abandon their New Years Resolutions after a couple of weeks!). Try a variety of activities that get your heart rate elevated until you find something you enjoy.

Push yourself enough to create the adaptation you need, then allow the body to adapt

This does not mean killing yourself in the gym every day. The body needs appropriate recovery in order for adaptation (i.e. fat loss) to occur. What’s important is to find opportunities to move around as much as you can each day, as we are simply not meant to sit for long periods of time. This is especially important if your job is sedentary. You’ll find the more you move around, the less hungry you will feel throughout the day. You’ll then learn to recognise genuine hunger, which is when your body is actually ready for food.

Most importantly, be patient, and be consistent

These (along with procrastination) are the biggest reasons why so many people don’t get permanent results and instead spend their lives going from diet to diet, or fad to fad. If the body is in a permanent state of stress, it’s very unlikely to achieve the results you want. It wasn’t until I adjusted my own training, incorporated regular yoga and meditation and chewed my food that I really started to get the results I’ve always wanted for myself.

If something (or someone) is appealing to extremes,it’s probably a fad

Whenever fads come around, just ignore them. Be aware of clever marketing and people that are being paid a substantial amount of money to endorse them. We might see plenty of ‘before and after’ photos – but as we rarely see ‘after the after’ photos, what does this tell us?!

Southampton-based Dr Charlotte Norton, Medical Director at National Slimming Clinics,also offers her advice to help us stick to those new year resolutions and enjoy a healthier, happier 2019.

The National Slimming Clinics, the UK’s largest private group of slimming clinics, help more than 50,000 patients lose weight each year.

Charlotte's tips:

Drink plenty of water

Up to 70% of our body is made up of water. Keeping yourself well hydrated ensures your body is working at its best and can improve your weight loss results. Drinking around two litres of low-sugar non-caffeinated fluids a day can increase your metabolic rate as well as improving concentration and energy levels.

Eat breakfast

Breakfast is the best way to start your day and control your weight. Many observational medical studies have shown that people who skip breakfast have a higher rate of being overweight or obese. It can often lead to you feeling hungrier during the day, making you more likely to snack and eat larger portions.

Eat regular meals

Our bodies are remarkable machines and like any machine it requires a regular source of energy to work at its best. Spacing out three to five balanced healthy meals and snacks throughout your day will help to improve your weight loss results. Going long periods of time between meals can lead to overeating and poor food choices when you eat.

Increase physical activity

Getting more active with a sport or activity you enjoy will not only make you feel more energised but will increase the rate of your weight loss. Exercise helps your body to burn more calories and change your body shape than dieting alone can.

Cut down on processed and high-sugar foods

Make a food swap each day from processed ready-made foods to fresh healthier alternatives. Avoid too many high sugar foods such as cakes, biscuits, sweets and fizzy drinks and choose healthier options such as a fruit, natural yoghurt, low-sugar cereal, rice cakes or unsalted nuts.

Keep a food diary

Writing down and recording what and when you eat and drink can be a useful exercise when trying to lose weight. It can help you to understand your eating patterns and establish a sense of control over your diet. You can also identify some of your food choices that are high in calories, fat or sugar that you can work on swapping for a healthier alternative.

Reduce alcohol

Reducing the amount of alcohol you drink can make a big difference to weight loss results especially if you are someone who enjoys a drink throughout the week. Alcohol is usually high in calories and offers little nutritional benefit to the body. Moreover it can lead to simulation of your appetite and derail your dietary efforts. If you do drink alcohol try making a change to your drink choice opting for clear spirits and low-calorie mixers instead of beer and wine.

Watch your portions

It can be easy to overload your plate with more food than you need and often this happens gradually over time. Think about using a smaller plate for your main meals and balance your plate with more vegetables and lean varieties of protein than simple carbohydrates such as white rice, pasta or potatoes. The NHS provides an online interactive Eatwell Guide for more information on balancing your food choices.

Step off the scales

Most patients use their weight on the scales as the only marker of their success. However, the scales do not always represent the entirety of your progress. I encourage my patients to perform regular body measurements and take progress photos as these can often display more of change than the scales alone. We use body composition analysis in our clinics allowing our patients to track changes in their body fat percentage as they lose weight.

Focus at meal times

Meals and snacks can often be rushed and squeezed into busy lifestyles. However, being distracted when we are eating or grabbing food on the go can lead to feeling unsatisfied and subsequent overeating. Try and take the time to set regular meal times when you are not distracted and focus on what you are eating and when you feel full.

Prepare food

Preparing and planning the food you are going to eat each day can help you stick to your healthy eating plan. Have healthy snacks you enjoy on hand at work and at home that you can turn to at times of temptation. Plan your shopping list and meal plan each week to make sure you have everything you need to stick to your healthy eating programme.