Focus on fitness not fatness : Cumbria County Council

At the age of 36, Jason Hill hit a watershed. His suits were a bit tighter, he felt unfit and he realised he could go one of two ways –slide into middle-aged dumpiness or haul himself back into shape.

Now 40, the Penrith-based account manager for business listings company Yell is glad he chose the latter. “I’m not obsessive about what I eat or how much exercise I do, but I have built healthier ways into my life and feel a lot better for it.”

He now gets up at around 6am four days a week to exercise in his local gym or swimming pool. He doesn’t really think about what he eats too much, but does try to eat a balanced diet. “It doesn’t stop me having a curry, a pie or a bar of chocolate. But if I’ve had a couple of pies already that week, then I’ll just stay off them for a bit and snack more on fruit.”

His weight hasn’t changed much since he started living a healthier life - he’s still a fairly stocky 5’9” tall and weighs in at over 13 stone - but the pounds he’s packing these days are far better for him than before. “What was fat is now muscle. I’ve got a six pack where I used to have a one pack! My body shape has changed and people have remarked that I look a lot younger,” he says. Monday to Thursday are now no wine nights, meaning he’s £20 a week better off as well. Jason’s six pack and 6am starts might seem a little daunting for other people hoping to focus on fitness not fatness, but there are plenty of smaller things people of all ages can do to make a difference. A brisk 20-minute walk everyday will not only use 10 pounds of fat in a year but will also reinvigorate you and make you feel less tired generally. Leave the car at home for those short journeys or get off the bus a stop early. Take the stairs at work rather than the lift. Even some vigorous vacuuming or gardening will help.

No food is forbidden and long-term eating habits cannot and should not change overnight. But eating just two fewer biscuits every day for a year will lose over 13 pounds of body fat. It’s not a good idea to be either underweight or overweight, so if you are worried about your weight then ask your GP for advice.

Seven tips for eating well

1. Eat plenty of starchy foods: bread, cereals, rice, pasta and potatoes should make up about a third of a healthy diet as they are a good source of energy and contain fibre, calcium, iron and B vitamins. Whole grain varieties are best.

2. Eat lots of fruit and vegetables: fresh, frozen, tinned, dried or juiced - it’s all good for you and you should aim for at least five a day.

3. Eat more fish: aim for two portions a week, including one portion of oily fish such as salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards or eel. It’s an excellent source of protein and contains many vitamins and minerals and the omega3 fatty acids keep our hearts healthy.

4. Cut down on saturated fat and sugar: every one needs some fat in their diets, but eating too much saturated fat can increase the amount of cholesterol in the blood, making heart disease riskier. Foods that are high in saturated fat include fatty meat and sausages, butter, hard cheese, pastry, cream, cakes and biscuits. Look at the label - anything with more than 5g saturates per 100g or more than 20g total fat per 100g should be eaten in moderation. For sugars, watch out for any more than 15g sugar per 100g.

5. Eat less salt: adults and children over 11 should have no more than 6g a day and younger children even less. Any food with more than 1.5g per 100g is high in salt and too much of it could lead to high blood pressure and heart disease or strokes.

6. Drink plenty of water: 6 to 8 glasses a day (1.2 litres) is what the average person needs to stop getting dehydrated.

7. Don’t skip breakfast: missing meals doesn’t help you lose weight and isn’t good for you because you could be missing out on essential nutrients.