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Want to lose fat? Start here: Swap bananas for watermelon. Swap pasta for sweet potatoes. Swap cappuccino for black coffee. Swap steak for bison. Swap avocado for arugula. None of these foods will make you fat on their own. But choosing lower-calorie, nutrient-dense options makes fat loss easier and more sustainable. in frame: 1night_knight1 - TT The key? Create a calorie deficit that works for you—one you can stick to long term.

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Rio Ferdinand was arguably one of the world's greatest ever defenders. In a football career spanning 19 years, the centre back won 18 trophies, including six Premier League titles and a coveted Champions League medal. Think the 39-year-old is about to rest on his laurels? He's only just getting started. Follow his full-body conditioning workout that will build strength and torch fat. Want to know the best bit? You can do it almost anywhere.