With the UK governments recent proposal to provide personal trainers to people who need them and the release of 2005s Fattest City list, heres a look at some top tips to help keep you and your city off the top of the fat list

1. Dont avoid eating fat. Yes, you read that right...it might be the last thing youd expect to hear but in order to help shed fat, we should include good quality, natural fats in our diet. Fat is vital to our body a key building component of cells, hormones and brain components. Its the processed & damaged fats, such as hydrogenated & partially hydrogenated fats, trans-fatty acids and oxidised fats (damaged by exposure to air) that cause the majority of problems typically associated with high fat diets.

2. Fit exercise into your life. Old advice but we all know how hard it is to follow. With a little bit of creative thinking and some effective exercise programming, you can fit exercise in 20 minute bursts, 4 to 5 times a week. Find a route thats on your way home and power walk your way back; have a qualified fitness trainer design an effective programme to ensure you use 20 minutes effectively; find an activity or sport that you enjoy theres endless possibilities of how you can fit more exercise into your life without it having to be a chore.

3. Ensure you manage your stress levels to prevent an expanding waist line. Stress has physical & mental effects on our body and combined with a lack of time & energy, subsequent bad habits and common symptoms such as disturbed sleep patterns we need to ensure our body can cope. Ensure you eat a well-balanced diet, emphasising non-starchy carbohydrates, natural fats and protein; get adequate rest & sleep; and give yourself some quality pampering to relax and de-stress as often as you can.

4. Include resistance training in your exercise programme. Yes, training with weights is the key to a good weight loss programme. This is because it helps to build lean muscle, which is metabolically more active (burns more calories) than fat & boosts your bodys natural fat-burning potential. The ideal combination is a small amount of cardio, a moderate amount of resistance training and the right diet.