4/ You can't out-train a bad diet
Sure, you might be active every day, doing a mix of muscle-strengthening work, cardio and high-intensity training.
But if your diet is rubbish, it will either amount to nothing, or you won't see enough results to warrant all that hard work.
It's really easy to overestimate how many calories we burn through exercise and underestimate the number we eat.
My favourite way of getting an honest picture of a client's diet is for them to keep a seven-day food diary.
I suggest you give it a try.
Write down everything that passes your lips — no cheating and no changing what you eat.
This exercise always drops a painful truth-bomb on us, because we forget all the mindless snacking and boredom
eating we automatically do, which adds up.
By the way, alcohol is hands-down the biggest, sneakiest saboteur. (Don't shoot the messenger).
While regular exercise is critically important to all aspects of health, when it comes to fat loss, healthy eating is king.
Aim to consume fewer calories than you expend, so at the end of every week you're in a kilojoule deficit.
This is the law of thermodynamics and you cannot argue with it, no matter what supplement-peddling salesmen tell you.
The healthiest, most sustainable way to be in a deficit is to eat mostly highly nutritious, lower-calorie foods,
plus burn kilojoules through regular exercise.
I know, it's not very sexy or exciting.
But it's the truth.
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