Resolutions sliding? Tips to keep you on course

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1 Increase your incidental activity. Every little helps, so get off the Tube a stop early and walk up the steps.

2 Stay off the scales! Weight is not the best indicator that you're losing body fat. Go shopping instead: there's nothing more rewarding than fitting into a smaller dress/jeans size.

3 For the fastest results, aim for a balanced programme that combines cardio (running, swimming, power walking, cycling) and resistance exercise (body weight or hand-weighted exercises).

4 Do a little every day and spread your exercise out over the week. Half an hour a day is all it takes to get the ball rolling.

5 Get your friends/family involved. There's nothing like a bit of positive reinforcement, so having them support and/or train with you is a great way to keep on track whenever you feel like taking a day off.

6 Don't get caught up in supermodel/ celebrity hype or worry about what everyone else looks like. Instead, set yourself goals of what you want and by when. For example, four inches off your waist in two months. And be realistic. Reaching them feels great and will push you on to new heights.

7 It's going to take up your time over the coming weeks, so try to enjoy it.

David Higgins is co-founder of TenPilates (tenpilates.com)