Our expert says:
Interval training is probably the best way to get maximum effect from limited time. By this, I mean you spend the 30 minutes alternating easy and hard training. Perhaps 3 minutes at an easy level, 2 minutes harder, repeated six times, and that makes up 30 minutes. There are a lot of reasons why people hit these plateaus, but one of them is that the intensity of training doesn't increase quite enough and you don't quite drive the energy use enough to lose weight.
So it's cardio, but going hard-easy. I would do this twice a week. It would also be very helpful if you can increase this to 45 minutes, even if it's just once or twice a week, perhaps on the weekend. The more time you spend, the more energy you burn, and that's a good thing.
As for the correct diet, this is so important that I really think it's worth seeing someone about. You're right about the quick diets - there's no such thing, and it's about general principles and eating well. But you should really consider seeing a dietician and getting a plan to follow. This is often the single sticking point that prevents people from losing weight at the end.
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