It may be trendy to cut out carbs and wheat, but unless you have a genuine gluten intolerance, any health benefit or weight loss is likely to arise from not eating processed foods on a carb-free diet. Although carbs have earnt a bad reputation, it's only refined foods, like white bread and biscuits, that you need to avoid, says Sydney dietitian Kathleen Alleaume. They trigger an insulin response that promotes fat storage and causes a dip in blood-sugar levels, which makes you crave sugary snacks. Studies show that just two weeks on a carb-free diet can have a negative effect on memory.*

"Breakfast sets the tone for the whole day," says Sydney nutritionist Zoe Bingley-Pullin, adding that without it "you won't kick-start your metabolism, your energy levels will stay low", and you'll find yourself reaching for more food during the day. Bigger is better: one study found that women who ate half their daily kilojoule allowance at breakfast (following a low-fat, high-carb diet) lost 13kg more than women who just followed a low-carb diet.** Look for low-fat, high-fibre options, like Kellogg's Special K, Uncle Tobys Fitnesse Oats, Sanitarium Up & Go or Kellogg's All-Bran. If you can't face food first thing, take breakfast to work.

Interval training burns fat faster, with one study revealing that women who opted for 20-minute interval-training sessions on a stationary bike lost three times more fat than women who exercised at a slow, steady pace for 40 minutes.† However, it's a matter of personal style as to how you work out. Remember, as long as you're working at 50-60 per cent of your maximum heart rate (220 minus your age), you're burning fat.

While it's great to have a training partner, try not to compare yourself to others, cautions Bingley-Pullin. "Genetics do play a small role, and muscle memory is important," she explains. If you exercised as a child, your body will respond faster, and you may lose weight quicker, than less sporty types. It's also what happens outside the gym that counts; restless people can burn more kilojoules simply through daily "incidental exercise" like fidgeting, stretching and walking across a room‡ than in a half-hour run.

• Appetite 2009;52:96-103. **Virginia Commonwealth University, 2008. †University of New South Wales research, 2007. ‡Science 2005;307:530-31. Kathleen Alleaume. visit www.therightbalance.com.au