SO, I’M BACK again with another week done and dusted in 2016 and I am very happy to say that in the space of three weeks of consistent hard training and strict diet I am three pounds off two stone, which I am absolutely over the moon with.

It obviously didn’t just happen by lying about. It was pain and torture, but as I said last week I look at myself in the mirror and say to myself I’m not going back to where I was.

I had a lot of people writing to me last week following my first article. Some of the questions were how do you do what you do? How can you be so determined to do it?

• Read Alan’s column from last week here>

The answer to that is that I know I’m not a machine, I’m human like everyone else and yes, I have had them slump weeks where you just want to pig out and do nothing, but you have to get your frame of mind right for weight loss and be determined, because it does pay off.

Setting short term goals 

I never believe in setting long term goals for myself and this might help some of you guys. I think the best way to do weight loss is daily goals that can be achieved as in I’m going to walk that extra five minutes today or I’m going to drink three litres of water today or maybe I’m going to cut down to one spoonful of sugar in my tea or coffee.

Alan Mullen and his trainer from Rahan Fitness. Alan Mullen Alan Mullen

This helped me a long way to where I am today and when you get used to it, set your weekly goal by saying to yourself: ‘I’m going to lose two pounds this week and on Saturday go for a 5k walk.’

This would be my main tip as it has worked for me.

Alan Mullen Alan Mullen

This week, a child got in contact with me over their weight issues. He told me about how he is overweight for his age and how he is getting badly bullied due to his size.

I am totally against bullying and for kids to be bullied over their weight is heart breaking to see. I went through the same thing when I was in school.

My advice to this kid is to keep your head held high and believe that no one can judge you, only yourself. When the time is right, you will want to make the decision for yourself and no one else. Never let anyone walk all over you. That was the one regret I had and if I could turn back time I would have stood my ground.

As anyone who knows me will tell you, I speak my mind. I speak with my heart on my sleeve and I believe it’s the best way to be.

When you step onto that scales each week, don’t be afraid to say to someone, ‘I’ve lost two pounds’ or ‘I put on a pound’, because you have to believe that next week it’s going to be better. Some people say self-praise is no praise, which I don’t believe.