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 wall sit with personal trainer Rob Smyth from F45 Training


How to do it: Sit back into a wall with your lower back firmly against the wall, and legs bent at 90 degrees. Raise your arms straight out in front of you. Hold.


Beginner: Complete 20 seconds
Experienced: Complete 60 seconds



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