Quick Questions

Absolutely. Whether you want to feel healthier, keep your weight steady or build muscle, the basics are the same: protein at every meal, plenty of veg, water, sleep, movement and managing stress. Only the amount of food changes. Tell your coach your goal and they'll set things up for you.

No. The Everfit app gives the best results, and you'll get an invite on WhatsApp, but we can just as easily coach you with pen and paper. The same principles apply. And remember, this is an in-gym service: if you need anything, ask us before or after a session or book a one-to-one consultation.

Yes. Everything here works the same. Protein just takes a bit more planning. See plant-based protein for the best sources, and use the Vegan and Vegetarian filters in the cookbook for over 50 recipes.

• Train with weights consistently and try to get a little stronger over time.
• Hit your protein every day.
• Eat slightly more than you burn. A small surplus is enough, and going big just adds fat.
• Sleep 7–9 hours. That's when your muscles recover and grow.
• Be patient. Judge progress month to month, not week to week.

No. Fat loss comes down to eating fewer calories than you burn, not cutting out a food group. Bread, pasta, rice and potatoes are all in the cookbook. Just keep an eye on portions: about a cupped hand per meal.

Yes. Your body doesn't store food differently at night. What matters is how much you eat over the whole day. Many people find a planned evening snack actually helps them stay on track.

Vegetables, no. They're so low in calories you can mostly ignore them. Fruit is higher in sugar, so count it as part of your carbs if you're tracking. Starchy veg like potatoes, parsnips and butternut squash count as carbs too.

Vary your fruit and veg as much as you can to get a good range of vitamins.

Oil is very high in calories and easy to overpour. A tablespoon is about 120 calories. Use 1-cal spray, the air fryer, the grill, the oven or a George Foreman instead, unless your plan says otherwise.

Season as much as you like. Herbs and spices add flavour for almost no calories: garlic, paprika, chilli, oregano, thyme, rosemary, turmeric, black pepper. Watch out for oily marinades.

Good low-calorie sauces: Frank's Hot Sauce, reduced-sugar ketchup, soy sauce, Lighter Than Light mayo, Nando's sauce, tomato purée and passata, light dressings and skinny syrups.

No. A review of 28 studies found more protein had little or no effect on kidney health in healthy people. If you have an existing kidney condition, check with your GP first.

The recommendation is no more than 6g a day for adults, about a teaspoon. Most of it comes from processed food, so taste your food before you add salt.

About 40ml per kg of body weight (70kg × 40ml = 2.8 litres). More in hot weather or if you sweat a lot. If you're thirsty or your pee is dark yellow, you're already a bit dehydrated.

Yes, in moderation. 1–2 a day is perfectly fine. There's no good evidence that sweeteners like aspartame cause harm at normal amounts. They can be a really useful way to handle a sweet tooth.

Two things: the fizz can cause bloating if you have a lot, and they don't count towards your water. People with PKU need to avoid aspartame.

Yes. Up to 400mg of caffeine a day (about 4 coffees or 5 teas) is safe for most people. Have your last one by 2–3pm so it doesn't affect your sleep.

Milk and sugar add up fast if you drink a lot of cups. Try low-fat or almond milk and sweetener, or just count them in your day.

Yes, in moderation, and planned in. Alcohol has 7 calories per gram and lowers your willpower around food. Spirits with a diet mixer are the lightest option. See the drinks guide.

Using hand portions? For each drink, take away a cupped hand of carbs or a thumb of fat from that day's meals.

Daily, first thing in the morning after the toilet. Then look at your weekly average, not any single day. Your weight goes up and down with water, salt, food and hormones, and the average smooths that out.

If weighing every day makes you anxious or brings up bad memories, tell your coach. There are other ways to track your progress.

Probably nothing. A salty dinner, a big carb meal, stress, poor sleep, your period or not going to the toilet can all add 1–2kg of water overnight. Look at the trend over 2–3 weeks.

Daily movement burns more calories than the gym for most people, so steps are a big lever for fat loss. Connect your Fitbit, Apple Watch or Garmin to the app, or use your phone's health app. If you're not hitting your step target, mark it as not done so we can adjust it to something realistic.

Not to get results. Food, steps, sleep and consistency come first. Protein powder is a handy way to hit your protein but isn't essential. See the supplements page for what's worth considering, and ask your coach before buying anything.

No. A healthy approach has to include enjoying life. Plan ahead, make the best choice you can, enjoy it, and get back to normal at your next meal. The eating out guide shows the best options at takeaways, restaurants and the pub.