When I hear people being advised to workout more and eat less to shed weight, I despair since the conventional advice is scientifically and biologically fundamentally flawed. The particular foolproof technique for losing weight would be to exactly the opposite – eat more and exercise less, but it has to be completed in the correct way.

The standard advice simply encourages your metabolism to decelerate which means that your body becomes more efficient at storing fat. Being active is not going to improve your metabolic rate unless it's intense – cardio exercise along with other endurance exercise, considered any kind of exercise you can conduct consistently for more than 30-40 minutes in a day, is highly inefficient at fat-burning because it doesn't challenge the muscles intensively enough.

An added downside of endurance exercise is that, after around 40 minutes, the body is flooded with the stress hormone cortisol which can actually encourage body fat to amass round the vital organs which can increase the risk of cardiovascular disease. Cortisol also greatly increases your drive for carbohydrate-rich foods, that increases fat storing.

People who're doing regular exercise usually push themselves for their limits, but not beyond their limits. It is only whenever we push ourselves beyond our maximum – that squat that you just can't do, or even the final hill climb- that we start to build muscle, the only thing that boosts metabolism.

To get the best result to enhance metabolic process and encouraging weight loss, I suggest thirty seconds of high-intensity exercise with 60 seconds rest and eight repetitions. That's all that is required, 3 times each week.

But to be able to work, the high-intensity exercise needs to be beyond what you feel is comfortable. You have to be exhausting your 'fast-twitch' muscles after each burst. Fast-twitch muscles exhaust quickly and recover slowly. Which means you are in recovery mode for hours and potentially days afterwards. 'Slow-twitch' muscles, used in endurance activity, take a long time being exhausted and recover quickly, there isn't any beneficial after-effect. By exhausting fast-twitch muscles, the body is repairing the damaged muscle, requiring growth hormones for very long amounts of time post workout, which puts you inside a highly excited metabolic state – increasing calorie and fat loss while muscle building, which further contributes to metabolism.

I ran for miles each day for several years to stay slim but it just failed for me and it fails for most people.

The other great news about my technique, which I describe within my new book, 'Why Eating Less & Exercising More Enables you to Fat', is that you can actually eat a varied diet with lots of calories. I am not about weighing, measuring and calorie counting, but it's essential to eat all meals balanced with healthy fats fibre and protein. Carbohydrates are located in all vegetables – which should be eaten in abundance – but there are several higher carb foods that should be limited if you want to become a good fat-burner.

You can eat 10,000 calories a day without having to put on a pound, however, you have to be smart by what you eat. Avoiding a blood sugar levels spike is key to success. You should aim to have no more than one teaspoon of sugar inside your bloodstream at any one time.

My breakfast today would be a large avocado, a few hard-boiled eggs and tomatoes, all swimming in lovely first-press olive oil. This kind of breakfast option is much better than a few slices of buttered toast which almost immediately turns to glucose after it is swallowed and causes a spike in glucose levels. This, in turn, causes insulin to flood through the blood stream, which brings blood sugar levels down again by storing the sugar immediately as fat. My fat-rich, low sugar and highly nourishing breakfast, on the other hand, doesn't cause the body to produce insulin, hence no fat storing and that i do not get a sudden energy crash by mid-morning. Instead, the body slowly burns the fuel within my breakfast for a lot of hours and I won't experience hunger again until mid-afternoon.

So by exercising less, (but making sure it is high-intensity exercise), and consuming more healthy fat, high-fibre food and less sugar, you will get slim and remain slim and well.