Went from 103kg to 75kg entirely on my own, without coaches, injections, or extreme diets. It worked, but not without years of unnecessary mistakes. These are the seven habits that quietly sabotaged my fat loss and what I’d do differently today.

Let's start with the bad news, coffee may not be giving you the benefits you expect, and actually might be making you more tired! I used to think that coffee was a miracle drug that improved everything with no downsides. At one stage I was drinking seven cups a day and spending £75 a week in Starbucks! I didn't feel bad about this as I imagined that the caffeine was giving me energy and making me stronger in the gym. I also love the taste of coffee so l drink it black, meanin