Consistency is key.

If you want to get fit, lose weight, improve shape then you need to be consistent. If you workout out occasionally and eat well sometimes you are not going to achieve much. You wouldn't expect a 1st class honours degree if you attended University once a month and the same applies to your body.

Eat right at least 80% of the time. That might sound boring or hard work but once you get the hang of it it really isn't. To me I would rather look and feel the way I want than eat junk all day.

Workout ideally at least 4 times a week, and I don't mean a walk. You need a proper session in place. It doesn't need to take hours but it needs to be consistent. I can smash out a good session in 40 mins. You just have to get on with it. Utilise before work, lunch breaks or after work, whatever times work best for you. It doesn't need to be at a gym either. For years I trained at home using videos until I had more time, money and knowledge.

If you want the results though the no 1 thing to do is stay consistent. I have worked in this industry for nearly 20 years and every client that has achieved their goals has stuck to the plan, no excuses. Nothing in life worth achieving is easy or quick. Stick with the plan, stay on track, get help if you need it and before you know it you will reach your goal.