BEFORE beginning on an exercise programme to lose weight, it is important to have a realistic understanding of how much effort is required. Amelia Watts, a personal trainer, says that your previous fitness level will affect how quickly progress is made.

Those who have exercised recently will find it relatively easy to lose any weight just gained, Watts explains. The less fit can find getting used to regular activity again more of a struggle but will notice results quickly. After the first 4-6 weeks, however, everyone needs to work harder.

DAY FOUR

EXERCISES: Stomach squeezes. Pull in your navel towards your spine, as you would when trying to put on trousers that are too small. Hold your stomach tight for 10 seconds and build up to 60 seconds. You can repeat this throughout the day; the more you work the stomach, the stronger and flatter it will become.

Lower abdominal leg raises. Lie on your back with your legs bent. Draw the navel towards your spine. Now slowly raise one leg off the floor with the knee pointing towards the ceiling. Gently lower it back down, keeping your stomach tight. Repeat with the other leg. Begin with 10 repetitions and build up to 20.

Talk to your GP before embarking on a new exercise regime and do not undertake any physical activity if you feel unwell or are recovering from injury

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