With so many myths about nutrition doing the rounds, it can be hard to separate fact from fiction, but we’re here to help.

Myth #1: fat is bad for you

Fats get a bad rap, but our bodies do actually need some fat. Healthy fats like those found in oily fish, avocados, nuts, and seeds can help to support our memory, vision, bone health, and even reduce inflammation.

There are many different types of fat and it’s important to know which ones are healthy and which ones are best swerved.

Trans fats can be found in some hard margarines and deep-fried foods. Trans fats are linked to heart disease, high cholesterol and Alzheimer’s, so best avoid these where possible. Luckily, it’s increasingly rare to find trans fats in food sold in the UK.

Saturated fats (or sat fats) are found in processed meats like sausages and ham. They’re also in dairy products like whole milk, cream and butter. Eating too much saturated fat is linked with an increase in cholesterol so you should aim to swap saturated fats for healthier fats.

The two healthy fats that we want to consume in small amounts are polyunsaturated and monounsaturated fats. They both help to maintain healthy cholesterol levels, and can be found in foods such as avocado, almonds, oily fish, flaxseed, olive oil and olives.

Myth #2: Superfoods are pricey

Good news, you don’t have to fork out for expensive goji berries or chia seeds to boost your antioxidant intake. Guess what? Carrots are a fantastic source of antioxidants too, and they’re a lot cheaper. Carrots are especially rich in beta-carotene, which has protective effects for your skin and converts to vitamin A in the body.

Myth #3: Coffee keeps you energised

There’s no denying that coffee can give you a buzz and help get you into gear, but in the long-term coffee can drain your energy, especially when you start feeling you need to drink more and more to feel the same effect. To get some of the same buzz, try matcha green tea: it provides some natural caffeine to give you a gentle lift, plus theanine which can help calm the mind and encourage focus and concentration.

Myth #4: weight loss is easy

Theoretically, weight loss is simple. It all comes down to maths and consuming less energy than your body uses. That’s not to say it’s easy though.

As well as the science behind weight loss, weight loss has a lot do with our feelings, thoughts, state of mind and patience, all of which can be difficult to predict and control. If you struggle to lose weight, take heart knowing you’re not alone in finding it tough. As long as you keep pushing on, you’ll get there.

Be honest, do you warm up before exercising? Well, you should. Warming up properly gets your body ready for movement, and it’s an important measure to help lessen the likelihood of injury.

If you think about warming up, you might think about stretches. Y’know, stuff like putting your arm behind your back and stretching it. And while these movements do have a place, they’re static, still stretches, and dynamic movements are much better for preparing to get moving.

Active movements help our bodies limber up and prep muscles for the strain to come. A lighter intensity version of the exercise you’re about to do can really help too.

Not sure where to start? Begin with trying these 5 simple dynamic warm-ups to get the blood flowing and get your primed for action.

Leg swings

• Standing straight, hold a wall for support.
• Swing your left leg back and forth gently.
• Repeat for 10 swings, then swap legs.
• You should find that each swing allows your leg to go a little higher, increasing the range of movement at the joint.

Lunge rotation

• Standing tall, gaze forward with your back straight.
• Take your left leg forward and bend the knee.
• Drop your right knee to the ground as you do so.
• Then rotate your torso to the right and turn your head to look over your right shoulder.
• Hold for 2-3 seconds, then release and come back up to standing.
• Aim for 4-5 rotations on each side.

Walkouts

• This is great for engaging your lower and upper body. Stand tall and bend at the hips, keeping your legs straight.
• Drop your arms down to the floor and walk with your hands forward until your body is in a plank position, with hands under your shoulders and body in a straight horizontal position.
• Then slowly walk your hands back towards your feet, eventually coming back up to standing.

Arm circles

• Keeping your arms straight, raise them forward and rotate them all the way behind you in a big circular movement.
• Repeat 5 arm circles forward, then 5 arm circles back.
  Glute bridges

Waking up your glute (bottom) muscles is important as they’re generally incredibly inactive from long periods spent sitting down. If your glutes aren’t woken up prior to exercise, other muscles in your legs may end up working harder to make up for sleepy bum muscles, and this can lead to injury.

• Lie on the floor with your knees bent and your feet flat on the ground.
• Slowly lift your hips up from the ground, keeping your upper back firmly down on the floor.
• Once your hips are lifted, hold the position for 5 seconds, squeezing your glutes, then slowly lower yourself back down.
• Aim to repeat this 10 times.

Not prepared enough and want more? No problemo.

Bodyweight squats

With your feet shoulder width apart, bend your knees and drop down slowly, keeping your back upright and gaze forward. Keep your heels glued to the floor. Then, pushing through your heels, rise back up to standing. Aim for 10-15 repetitions.

Skipping

No rope? No problem! Simply act out the movements with an invisible rope. Aim to do this for 1 minute, whether your rope is real or imaginary. Get ready to feel the pump in your calf muscles!

Jumping jacks

AKA star jumps, there will wake up your entire body and raise your heart rate too.

Jump both feet out simultaneously while lifting your arms out to either side of your body and touching your hands up above your head. Then drop your arms back down to your side as you jump your feet back together. Aim for 20 repetitions.