Whether you have a few pounds to lose or a lot, there are some basic guidelines you can follow to help the weight loss process to become a lot quicker. The majority of diets you read about around the world are centered around these few basic facts that help with increasing your metabolism and losing weight in a long term and sustainable way.

1. Circuit training – Keep doing circuit training to lose fat and build muscle and always lift weights. These short exercises will help you to include some intense and fun exercises to your workout drill. If you add some morning cardio sessions first thing in the morning you will speed up your fat loss. Weight training will keep your metabolic rate elevated even at rest. This means that fat will be used effectively as an energy source and will not be retained. Early morning exercise is also great to kick the metabolism into gear.

2. Don’t diet! – That’s right, avoid diets that are very calorie restrictive. This is not a sustainable way to lose weight and it is likely that you will put on more than you'll lose. Try to eat a variety of foods, fruits and vegetables to avoid boredom and temptation. If you are following my physical activity guidelines you should actually be eating a very wholesome and full diet. Skipping meals won’t do anything.

3. Eat well – lower your calories sourced from fat to about 20%. Choose things like olive oil, flax oil, nuts, salmon and mackerel.

raise your calories from protein to 30% and source your carbohydrates from complex ones.

4. The power of water - Drink plenty of water all day long and not only when you feel thirsty. Water will give you energy, keep you hydrated and will detoxify your body. It really is a crucial part of your diet and helps with the weight loss process. It’s particularly essential if you are going to the gym more regularly.

5. Eat regularly to avoid getting hungry - Eat more small meals per day and stay off eating big meals late in the evening. This encourages your metabolism to speed up and also prevents you getting hungry too often.

If you are hungry, try to eat fresh fruits. They will reduce your appetite and supply you with all the vitamins and minerals that your body demands. Also make sure you're taking the right supplements and multivitamins.

These tips may seem straight-forward, but it really is that simple to shape up and lose weight.