The only way to lose weight, and keep it off, is by exercising.
And while it may seem counteractive, you will also need to increase your calorie intake to match your increased activity.

The Telegraph notes that a 60kg woman doing high-intensity exercise, such as indoor rowing, for an hour three times a week, should aim for around 2,300 calories a day.

Meanwhile, a 76kg man doing high-intensity exercise for an hour four times a week, should consume around 3,000 calories.

Health experts recommend that women should not dip below 1,500 calories a day and men 1,700 calories.

Carbohydrates have been given a bad rep and those aiming to lose weight may be tempted to cut them out altogether. However, carbs are essential for energy - especially when you are exercising.

The news provider advises people to ensure that starchy carbs like wholemeal pasta make up 33 per cent of their diet, fruit and vegetables another 33 per cent, milk and dairy foods 15 per cent, and meat, fish, eggs or other protein sources 12 per cent.

Foods that are high in fat and sugar should make up no more than eight per cent.
Posted by Linda Jacobs