OK it’s a fair cop. Expect you’ve read the old story about the builder who did great brickwork, but whose own house was falling down. Well, something similar was happening around these pages. Your editor looked down one day and found that leaning over a keyboard perhaps wasn’t quite enough exercise to remove the excess pounds that had slowly crept on.

Luckily, a combination of research and practical experience meant that this dilemma was fairly easy to fix – and quite fun.

Good morning

You REALLY do need to have a good breakfast. Now the weather is a bit cooler it’s time to face that bowl of porridge to kick-start your day. Get a good organic porridge and top with soya, oat or almond milk, a few goji berries, half a dozen almonds and a sprinkling of blueberries. It’s good to soak the almonds in cold water overnight so they’re not so dry.

You also need to get the brain and metabolism into gear. I’ve been spending half an hour in the hot tub with my Sudoku (easily downloadable http://www.websudoku.com/), but if you don’t have a tub, then a hot bath works just as well.

If you get up early enough, this a good time for a workout but don’t kill yourself by working out every day. Three or four times a week is fine, and it gives your body time to rest in between.

Work, work, work

After such a good start to the day, you’ll be ready to work with lots of energy and a clear head. Mid morning is a good time for the ONE cup of coffee, so make it a special experience. Avoid instant. Either brew a good fresh blend at the office, or go out for a break.

I’ve been going to Starbucks for a generous shot of coffee, with soya froth on top, and a bit of vanilla, nutmeg and cinnamon. But beware Starbucks in the UAE has the most disgusting vanilla, with a stale aftertaste. We are talking to them about this but as vanilla is such a good appetite suppressant it’s worth getting a little pot of the proper stuff from the supermarket. It looks a bit like a line of cocaine if you spill it - so take care!

With your coffee, forget the chocolate powder on top. Instead, go for a square or two of 85% pure dark chocolate. It’s full of anti-oxidants, and it tastes great. It’s also tastes so strong you can’t eat too much.

Walk, walk, walk

OK, I like walking so I’m biased, but it also happens to be one of the best forms of exercise and it’s free. Take the stairs, not the lift. Find the stairwells in those shopping centres, not the escalator. If you get on the treadmill, do a few inclines as well as flat work. Try to walk for at least an hour a day, and get one of those step counters, so you’ll know just how far you have travelled. Bet you’ll be surprised!

The other great form of general exercise is swimming, especially if you’re carrying a few extra pounds, as there’s no strain on anything while you’re weightless in the water. There are pools everywhere in the UAE so there’s simply no excuse.

Drink, drink, drink

Stay hydrated throughout the day, but there’s no need to have that challenge of seeing a full two litre bottle of water facing you on your desk, or in the kitchen. Instead, go out and about with a sports bottle of water - keep one in the car. Make yourself a fresh juice at home, have a glass of water with your cup of tea and you’ll soon find you’ve drunk your two litres without thinking about it.

Workout, workout, workout

There’s no need to be a gym bore. Exercise to have fun. Try to get a trainer with a sense of humour, and work on the flabby bits that you’re not happy with. Let them do the planning for you, so you just focus on technique and results.

A great all round toning programme is Pilates in all its many forms. Do classes if you want, or just get someone who knows what they’re doing to show you the basics, and you can carry on at home. I can report that a properly executed Pilates stomach curl will take you hardly any distance off the ground, but it’s about 20 times more effective (so you only need to do a few!).

Food, food and more food

After that porridge, I absolutely guarantee you won’t be hungry for hours. Take a good lunch when you feel the urge, and focus on a balanced meal of lean protein, veggies and carbs.

For your evening meal, try to stick to protein and veg or salad, so that carbs don’t stay on your stomach all night. If you don’t feel like another full meal, just have a massive bowl of fresh fruit.

Bubbles, bubbles and more bubbles

If you’re a wine drinker, switch to champagne. There are fewer calories and it’s hard to drink more than a couple of glasses because of the fizz. Another alcoholic option is a wine glass or two of ice cold dry cider. If you don’t want the alcohol, then sparkling juices work just as well, especially the healthier ones with low sugar. Always try to match each glass of fizz with a glass of still water.

Results, results, results

Well, I’ve lost 7kg since August, my muscles have reappeared from under a layer of blubber, and the best bit is that I’m enjoying it. Just pass me that glass of bubbly while I get back in the hot tub, would you?