“Many people eat very little for breakfast or just skip it completely,” says Furniss. “We’d be a much leaner nation if breakfast was king and the evening meal light. As much as 40 percent of your calorie intake should be consumed in the morning.” Avoid starchy foods such as bread, rice and pasta in the evening.
5. Drink more
“Stay hydrated. This is key if your body is going to react with greatest effect to all your efforts,” says Furniss.
He suggests drinking herbal liquids to stave off hunger as your body adjusts to smaller evening meals: “Teas like peppermint or ginger top up your hydration and also aid digestion.”
Hydration is a vital part of your trainingGary Burchell / Getty
Set out the right training targets. “Less is more, especially for us busy folk,” says Furniss. “Go for three solid sessions rather than aiming for ﬁve and feeling bad if you miss one. I maintain my elite licence on three hours of training a week, give or take.”
7. Set yourself goals
“Get goal driven,” says Furniss. “It’s a cliché, but consistency is key.” Whatever your aim is, put it in a diary. It’ll give you the drive you need to avoid the mufﬁns.
8. Add wisely
“Don’t shy away from supplementation,” says Furniss. Getting what you need from a natural balanced diet can be hard with a job, family and training. Essential fats and recovery drinks can boost weight loss and keep immune responses up.
9. Hit the sack
“Overtraining is normally just a case of under-resting,” Furniss explains. “Without enough sleep our ability to remain disciplined and focused is severely compromised. Seven to nine hours is ideal.”
Sleep is important — make sure you get enoughHero Images / Getty
10. Get support
“Social pressures can put strain on your health kick,” says Furniss. “The last thing you need is breakfast-skipping vultures circling you with pizzas and beer late at night. Get them on board.”