No one wants to be a fat cricketer or coach.

Sure, you point to the tubby players at the top level and try to fool yourself that it doesn’t matter. It doesn’t work because deep down you know that being overweight just isn’t fun, especially if you want to do well on the pitch.

Losing weight and dieting and hitting the gym are even less fun than being fat.

Running on a treadmill isn’t anywhere near as exciting as scoring a hundred. Eating a cake at tea is plainly better than a protein shake and an apple.

The solution to this dilemma is pretty simple though.

1. Eat more protein

When you think of losing weight you think of cutting stuff out. That is right but it also makes is psychologically harder to stick to your plan. So instead think of certain foods like sweets and cakes as occasional treats and eat more lean protein.

Protein fills you up more quickly and so overall you will eat less and lose weight.

2. Save your carbs

Some people consider carbs to be evil. While we all probably eat too much sugar and starch, they do have a place.

And again, to keep it simple, that place is after exercising. If you love your pasta, potatoes and chocolate then have it, but make sure you earn it by lifting up heavy stuff before you eat it (and that includes drinks with sugar in).

3. Set a weight lifting target

If there is one secret to exercising for weight loss (there isn’t but let’s pretend) then it’s to train with weights. Most people think it will make you bulky, but if you are overweight it will help you burn fat fast and keep it off.

2-3 sessions a week with resistance will do the job and to keep you motivated to do the work, set yourself targets. For example, if you have never barbell squatted before then try the stronglifts 5x5 programme and see how much weight you can keep adding in the months before you start playing cricket.

A little at a time and it becomes fun, not a chore.

4. Get some support

The science behind losing weight is easy. You burn more than you consume. You win.

What’s difficult is the psychological side. It’s hard to resist the plate of chips (if you have not exercised) and tough to go to the gym after a hard day’s work.

SO make it fun by bringing in a bit of support.

That could be a training buddy or just someone who tuts at you when you get in straight from work instead of going to the gym first. Make yourself accountable to someone (maybe with a training log) and you will be far more likely to enjoy it, even when the going is tough.

5. Add some competition

As cricketers we love the challenge of competition. I have lost count of the number of warm up games of football at my club that have become full-blown grudge matches.

So make your fitness competitive too. You could play a winter sport for the team camaraderie, or you can compete against yourself in the gym. You can do this by keeping track of how far you run or how much weight you lift and trying to beat it week on week.

6. Think about NEPA

Non-Exercise Physical Activity is a bit of a buzz phrase in the fitness industry. It’s overrated on it’s own, but when combined with a solid eating plan and regular strength training it can make a huge difference.

It’s all unplanned physical activity you do when you are going about your day: everything from jiggling your leg while you read articles on the web through to walking up stairs instead of taking the lift.

Its low level and you barely notice you are doing it, but you are always conscious of ways to increase it. Walking to work, doing some gardening, shovelling snow, vacuuming the house and so on; the options are endless.

And of course, getting frisky with the one you love really ups the NEPA levels. Now that is fun.

Noone has the perfect diet and exercise plan. Everyone has moments where they cave in to cake or skip the gym.

As long as you make eating well and training hard the norm for 90% of the time, the occasional pizza is going to make no difference to the overall result.

That means you can cheat and spoil yourself sometimes.

Not only is that fun, but it helps keep you motivated and sticking to things the other 90% of the time.

For more training tips (weather you are overweight or not), get 20% the 4 best preseason training guides on PitchVision Academy; click here.