Fitness in your 30s, 40s, 50s and 60s

Superfit in your 30s

The right diet: Don’t starve yourself. If you lose weight any faster than 0.5kg to 1kg (1lb to 2lb) a week, your metabolism becomes more efficient, so you burn fewer calories overall. Once you go back to normal eating, your metabolism stays super-efficient, so you quickly regain all that hard-lost fat – and put on more, too.

Up your fruit and veg intake. Remember that your five daily servings are rich in vitamins, antioxidants, minerals and other beneficial substances that protect against future health problems, such as heart disease, osteoporosis and even cancer. And, as a bonus, antioxidants help prevent wrinkles, too.