LOSING WEIGHT IS DIFFICULT, ESPECIALLY IF YOUR GENES WON’T PLAY BALL. BUT ANYONE CAN LOSE A FEW POUNDS IF THEY FOLLOW A FEW SIMPLE GUIDELINES ON EATING AND EXERCISE

Weight-loss articles in women’s magazines paint a rosy picture about how easy it is to lose unwanted extra pounds. They suck you in with claims like ‘Lose 10 pounds in a week,’ or ‘Fit into a size six by August.’

Most women know there’s no quick fix but buy the magazines anyway because hope springs eternal.

The truth is that losing weight is difficult, and some women have more trouble with weight control than others, but the good news is that any woman can lose weight and have a better body if she makes the effort.

Over half of the population is overweight yet people don’t want to be fat and don’t like the sight of fat people: they come at the bottom of the sexual attractiveness scale according to a research study done at the University Of Washington.

Genetic and environmental factors cause obesity. Our genes are designed to conserve energy and store fat but sugary foods and super-sized portions make it easy for the weight to creep on. We don’t exercise as much anymore and we would rather drive than walk, while work places extra demands on our time.

So more calories and less exercise equals steady weight gain.

Scientists now know a lot about our genetic make-up. They have identified more than 130 genes linked to the control of appetite, satiety, metabolic rate, fat deposition and fat use. Each gene contains polymorphins that cause individual differences in body fat and can also influence how quickly you gain and lose weight.

A research project that studied the role of genetics in weight loss, diet and exercise programmes showed that different people can show variable responses of weight loss when following the same exercise programme but all people will make gains if they stick at it.

Just because you have genes more pre-disposed to obesity doesn’t mean it is inevitable. Genes are a blueprint that increases your risk but it’s what you do with this blueprint that will determine whether fatness or thinness prevails.

Genetics can influence our body weight and our body composition but it is too much food and not enough exercise that is the biggest problem. Since obesity numbers have increased by 100pc in the past five years and our genetics have not changed during this time then the problem must lie with our environment.

If someone is gaining fat, chances are their body is having difficulty controlling sugar and foods that turn into sugar quickly. Here are six guidelines to help you fight fat and improve your blood-sugar regulation.

• • Perform intense exercise every day for a minimum of 30 minutes.

• • Lift weights two to three times a week. Weight training increases muscle. Metabolically active muscle increases the number of calories you burn for over 40 hours post exercise when muscle is at rest.

IT TAKES 50 CALORIES TO MAINTAIN 1LB OF ACTIVE MUSCLE PER DAY AND SO 10LBS OF MUSCLE KEPT ACTIVE FOR SEVEN DAYS IS EQUAL TO 3,500 CALORIES, WHICH WILL BURN OFF 1LB OF FAT PER WEEK.

• • Monitor your calorie intake. I don’t tend to count calories but there is a difference between a mouthful and a plateful. Chew your food until it’s near liquid and eat your meals away from a TV.

• • Monitor your body fat weekly. What we measure we improve and by monitoring your body-fat readings you can tweak your exercise and your nutrition programmes to get a result.

• • Eat proteins with every meal to balance sugar, prevent cravings and so reduce unnecessary food intake.

• • Follow a stone-age diet and you will be eating fresh food every day. Meat, fish, vegetables, berries and nuts should form the basis of your meals but allow yourself a cheat meal every week to maintain your sanity and your discipline.

You can lose body fat even if you have resistant genes. John Wooden, one of the most successful coaches in the history of college basketball, summed it up this way: “When you improve a little each day, eventually big things occur. Seek the small improvement one day at a time. That’s the only way it happens — and when it happens, it lasts.”