Avoid processed foods and choose whole, unrefined foods instead. The lower the level of human interference in a particular food, the better it should be for you.

Get most of your food from plants. This doesn't mean turn vegetarian, it simply means these nutrient-rich foods have more vitamins and minerals and less calories for our bodies to ingest and process.

Avoid sugar. Sugar, in simple terms, poisons the body, increases body fat and weight and can lead to many health-related diseases if consumed excessively. Be wary of chocolate bars, fizzy drinks, milk drinks, fruit juices, fast food, cakes and muffins.

Drink more water. Instead of all the calorie-rich drinks that are there, quench your thirst with what nature intended you to drink - water. Dehydration caused by a lack of water reduces energy and causes headaches and potential muscle stiffness.

Eat a wide variety of foods in your diet. This includes vegetables, one to two servings of fruit per day, nuts, eggs, meat (fish, chicken, beef) and non-meat (tofu, beans). And ensure you eat throughout the whole day - don't have a massive meal and then leave it for another 23 hours to eat.

Cook your own food. This is an important factor as you then know exactly what is going into your meal.

Follow these points and you'll start seeing results within the first few weeks.

Happy training!

Lukas Chodat is the director of Chodat Fitness.