Get a full chek-up

Before changing your diet and starting any fitness regime, get checked out by your medical practitioner or qualified health professional.

Make sure it is a detailed full-body check that includes extensive blood analysis.

That way you'll be able to rectify any deficiencies — such as iron,folate,Bl2 and vitamin D — and hormone imbalances such as high insulin levels, that can affect not only fat loss but also your energy levels and overall wellbeing.

     You shofild adhere to your doctor's

     fasting guidelines prior to your blood

     tests and also make sure you are well

     hydrated. Dehydration is often associated

     with haemoconcentration of the blood,

     resulting in falsely high readings.

The four key components of a check-up are:

1 - Biochemical assessment — blood tests (hormones, vitamins minerals).

2 - Clinical assessment — medical history, physical symptoms such as fatigue, gastrointestinal issues, headache, etc.

Anthropometric measures — body fat can be measured in a number of ways. The most common are skinfolds, which can be done quickly and cost-effectively by a qualified professional.

Other methods are DEXA scan or bioelectrical impedance. Whatever method is used, it's important that the same method is used for later measurements to ensure consistency of evaluation.

Dietary — everything you eat and drink. Write it down for one week. Remember that everything you eat and drink, as well as your lifestyle, forms the foundations of

your health.