1. Drinking coffee and water will help you focus, improve energy levels and physical performance.

2. Decrease unnecessary empty calories that do not provide your body any benefit. Reduce alcohol and snacking.

3. Increase vegetables and fruits in your diet. This will provide lots of nutrients to your body which will help you improve your health and satiety.

4. Consume 2g of protein per kg of bodyweight, this will ensure your body recovers, builds muscle and helps your body perform at its best.

4. Weight lifting at least twice per week on a full body programme will build muscle, strength, fitness and will burn fat. Two kg of muscle mass will burn 100 calories on average per day and two 2kg of body fat will burn roughly 10 calories per day.

5. Increasing your activity levels per day will help will increase daily calorie burn and improve cardiovascular health.

6. Weighing yourself consistently five times per week. This will give you average readings which should be decreasing at 2kg per month if your goal is to burn body fat.

7. Getting enough sleep will keep you feeling at your best consistently. It will help prevent illness, fatigue and increase satiety.