The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do a squat with personal trainer Rob Smyth from F45 Training


How to do it: Keep your feet shoulder-width apart and sit back in your hips to 90 degrees. Take a deep breath in as you lower, and exhale as you stand.


Beginner: Start with your body weight only and complete 15 repetitions.

Experienced: Hold 2 x 5kg dumbbells and complete 15 repetitions.



*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.