Health & Fitness

Top Tips on How to Lose Weight By Olympian Jamie Baulch

It seems that most of us these days are trying to lose weight in some shape or form so who better to give us tips on how to lose weight than our monthly coloumnist Jamie Baulch!

To lose weight….

Fasted walks

Get up and out of bed and drink a glass of water. Walking is a low intensity exercise, which means it burns fat. and not muscle, you use a different energy system. Walking can be a great way to collect your thoughts and its almost like a form of meditation. It really sets you up for the day. A 45 minute walk each morning is a perfect time and you will start to melt the fat after 30 minutes.

Drinking water

Water is necessary for carrying nutrients to your cells, preventing dehydration, and replacing fluids lost from sweating. I recommend 6 to 8 glasses of water a day. If you are doing some form of exercise most days then drink more. It’s Important to stay hydrated, avoid sugary fizzy drinks as these will lead on to putting weight on and dehydrating you.

Eating Little and often

Its important never to skip meals. Most importantly never skip breakfast. Skipping meals will slow down your metabolism and that causes weight gain. Its almost like not feeding a steam train with coal, what would happen? the train would feel sluggish and slow down. Always try to have your proteins, fats and carbs each meal and eat 5 to 6 meals / snacks a day.



Start to do some form of exercise a day. If its just a fasted walk in the mornings it’s better than nothing at all. If you can get down the gym 3 times a week then its perfect. Speak to a trainer at your local gym to get you on the road to being the better you.


The key to all of the above is making sure you have enough rest. If you’re trying to slim down, getting 7- 9 hours per night of sleep is just as important as sweating at the gym. Getting into bed early and getting up earlier in the mornings is so much better for you. It stops you from craving those late night snacks late at night!



Jamie Baulch is probably most well known as a British sprint athlete and television presenter. He won the 400 metres gold medal at the 1999 World Indoor Championships. As a member of the British 4x400m quartet including Iwan Thomas, Roger Black and Mark Richardson, he won a gold medal at the 1997 World Championships, and silver medal at the 1996 Olympic Games. He represented Wales at the Commonwealth Games where he won an individual silver and a bronze medal in the 4 × 400m relay. Jamie developed into one of the big personalities of the British athletics team, recognised by his peroxide dreadlocks for many years, which led to a promotional campaign with Vidal Sassoon. He has now retired from athletics and has several ventures including getting people fit and healthy. With all the knowledge he has has built up over the years, means he’s perfect for the job. 

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