I’m 15 and weigh 75kg. I’ve tried losing weight with various diets but always give up because I have a craving for carbs and sweets. Please help.

The first thing we suggest is to decide on a fitness goal. This is more important than just following a strict diet. The fulfillment you experience when you achieve a goal can spur you on to set bigger ones to improve your health and well-being and make the journey to losing weight pleasurable, so you don’t feel like giving up quickly. Initially, make your fitness goals small and achievable. Instead of following a trendy diet, cut out refined and processed foods completely or drastically minimise their consumption and add at least three portions of vegetables to your daily diet. This will help take care of any vitamin/mineral deficiencies you might have and fill you up so you’re not hungry between meals. Lastly, remember to hydrate well – drink at least three litres of water per day. Staying hydrated will accelerate the rate at which you burn fat.

I’m a 14-year-old girl who has been on a diet for the past six months, and so far I’ve lost 12kg. However, my hair has started to fall out drastically. Plus, I’m constantly tired. Please suggest a way I can stay slim and healthy without losing my hair?

The first thing you need to do is change your perception about health and fitness. If you lose too much weight too fast, especially muscle and water, then you are in for some real trouble. Not only will your skin and hair health be affected, but you will slow down your metabolism. You could also face issues such as an underactive thyroid gland or other hormonal problems. When your hormones are affected, your energy levels tend to plummet and the vibrancy and glow from your face will diminish. If you are looking to truly change your lifestyle and remain fit for life, stop deadline-dieting, where you diet for a while and then resume normal eating. Instead start by making small changes – cut out processed foods and refined sugars. Also, set some fitness goals and take up an exercise that excites you so you can stay active. Add some healthy fats from nuts, seeds, coconut oil, avocados, and egg yolks into your diet so your skin health is restored, and increase the amount of protein you consume to stop hair fall.