Charlotte, who once said: “I just love food and hate the gym – it’s a pretty curvy combination”, looked slimmer than ever. ­According to her regular updates on the social networking site Twitter, it turns out that ­Charlotte’s toned new body is a result of nothing more strenuous than lots of long walks with Gavin, a ­protein-rich diet and cutting out junk food. Here’s why it works…

Only a month ago she was pictured in a bikini enjoying some sunshine with her ­fiance – rugby player Gavin Henson – and their two children, Ruby, two, and Dexter, one, in Dubai.

“This is one of the best exercises for new mums,” says celebrity personal trainer James Duigan. “It’s also a good activity for people who don’t really like exercise – it’s cheap, requires hardly any effort and just about everybody can do it.”

According to her Twitter page, Charlotte has been walking every week on the Welsh sand dunes with Gavin, Ruby, Dexter and the family’s dogs. “Walking on sand is a fantastic bottom and leg toner,” says James, who explains that walking on an uneven surface (like sand or grass) forces your muscles to work harder to keep you upright.

He says that going for walks with animals is also better, because tugging on their lead gives your arms a work out. Aim for three 30-minute walks a week. According to sources close to the couple, professional sportsman Gavin has been ­encouraging Charlotte to ditch her beloved carbs – such as pasta and bread – in favour of protein-rich meals. It’s said she’s been tucking into omelettes or fish, with lots of green vegetables and salad.

“Fish and green vegetables are the gold standard in losing weight,” says James. “The protein from the fish fills you up and the vegetables are full of amazing antioxidants that boost health and energy levels.” Eggs are also fantastic for weight loss – studies show that people who have eggs for breakfast consume fewer calories overall because eggs are so filling.

However, you don’t need to cut out carbs altogether, just pick them wisely. As a ­general rule, avoid all white carbs (so no to white bread, pasta, rice or cakes and crisps). Instead, eat brown ones (such as wholemeal bread, pasta, brown rice etc) but not in big quantities.

You only need a tennis ball size portion of carbs with your meal, which is roughly a handful of pasta shells or rice, or one or two slices of bread. Always try to have a larger portion of protein and a smaller portion of carbs with every meal. “You’ll be amazed at the difference it makes,” says James.

Gavin is also said to have reduced the amount of junk food the couple keep in their house, including crisps, chocolate and cakes. “This is one of the first things I tell my clients to do when they first come to see me,” says James. “Even the strongest willpower in the world will be tested if you’ve got a cupboard full of treats.”

So he suggests you stop buying all your “weaknesses” (ie your diet downfall, ­whether it’s ­chocolate or biscuits). Instead, fill your cupboards with healthy snacks that you can grab when hunger strikes. Keep your fruit bowls filled with apples, berries and grapes (“the thinner a fruit’s skin is, the more antioxidants it contains,” says James).

Keep bags of almonds around the place (“just a small handful at a time though,” says James) and chop up and eat half an avocado if you have a craving for something sugary (“it really works,” says James).

HOW OTHER NEW MUMS MANAGED TO SHAPE UP

New mum Coleen Rooney has recently been soaking up the sun in Barbados. Since giving birth to son Kai – now three months – Coleen has been in no rush to lose the baby weight, and looks healthy, toned and happy as a result.

According to her longtime personal trainer Elise Lindsay, 23-year-old Coleen has been using a Flexi Bar to help tone up after Kai’s birth. You hold the vibrating bar (it looks like a long thin stick) while doing other exercises such as squats, sit ups and lunges, and it makes your muscles contract and work harder.

Coleen’s other look-toned tip?
Breathe in! Coleen says that her best ever fitness tip (from Elise) is to pull her abs in whenever she’s walking along. Keeping your abs pulled in is an easy way to a flat stomach, as it works your abdominal muscles and encourages better posture (which makes you look slimmer).

Another new mum spotted in Barbados recently was Myleene Klass, who was photographed filming the latest ad campaign for Marks & Spencer. The 31-year-old mum (daughter Ava is now two) says she lost most of her baby pounds by simply doing her motherly routine:

“I lost most of the weight through breastfeeding,” says Myleene, who gained just over four stone when she was pregnant. “I can’t rave about it enough.” Myleene hates fad diets, and says: “I just can’t afford to start these starvation diets – I love my pasta, and I’m not going to be eating a raisin or a bit of watercress. It’s not good for your health. If Ava grows up to read that mummy went on a mad watercress diet as soon as she was born, it implies there was something wrong with my body.”

Instead, Myleene eats three proper meals a days and goes to dance classes and does skipping. “Both are fantastic calorie burners,” says James. “Plus they work all the muscles and give a lovely, lean look to the body. I generally detest the gym and I’ve never been one for running around the block,” says Myleene.

NEW MUM DOs

Be realistic
It’s taken nine months to gain all the weight, so don’t expect it to fall off in two weeks. Lose it slowly and safely, and you’ll be more likely to keep it off, plus you won’t risk your health or energy levels.

Eat slow-release energy foods
It’s tempting to reach for a chocolate bar for a quick hit of energy, but this isn’t the type of energy you need (see why below). Instead, go for foods like bananas, porridge and wholegrain toast. These foods release energy slowly keeping you energised (and more full) for longer.

Weigh yourself regularly
Don’t do it obsessively, but having a healthy goal in mind will help keep your weight loss on track so step on the scales once a week or so. Aim to lose no more than 1 or 2lbs a week.

Give yourself a break
If your weight loss slows down, don’t worry, just keep eating healthily and move around a bit – the weight will come off eventually.

NEW MUM DONT'S

Go for sugary quick fixes
Yes, a chocolate bar will give you a quick hit of energy (which is tempting after you’ve been up all night with a teething toddler or crying baby), but the huge amounts of sugar will also cause your energy levels to crash. Instead, go for slow-release energy foods (see above).

Exercise excessively
Always speak to your GP or midwife before starting an exercise regime, and take it slowly at first with gentle exercises such as swimming and walking.

Skip meals
If you’re a new mum, you need your health and energy levels. You won’t do them any favours if you’re skipping meals. Eat three a day, plus a couple of snacks in between to keep your energy and metabolism steady.

Do faddy diets
Now isn’t the time to cut out dairy or carbs, go on a meal replacement plan or do anything else that might damage your metabolism. Save your money and just eat sensibly instead. You should always speak to your doctor or midwife before embarking on a diet or exercise regime – especially if you’re breastfeeding.

YOUR NEW MUM DIET

Pick one breakfast, one lunch, one dinner and two snacks a day. Ensure you drink plenty of still water (around two litres daily).

Breakfasts:

• A shop-bought smoothie, a banana and a small handful of almonds.
• Two poached eggs on a slice of wholemeal toast, served with grilled mushrooms.
• A bowl of porridge, topped with a large handful of raspberries and a drizzle of honey.

Lunches:

(Have a pot of low-fat yoghurt afterwards)

• A tomato and mozzarella salad (no more than two large tablespoons of mozzarella), with torn basil and a drizzle of olive oil, plus a slice of wholemeal toast.
• A baked sweet potato filled with a heaped tablespoon of hummus, served with a side salad.
• A smoked salmon and salad sandwich on wholemeal bread.

Dinners:

• A baked chicken breast wrapped in pancetta, with baked sliced courgettes and a large side salad.
• Wholewheat pasta mixed with a large handful of cooked prawns and a heaped teaspoon of pesto stirred in.
• An omelette filled with a little Cheddar cheese, sliced tomato and mushrooms. Serve with a large side salad.

Snacks:

• Two oatcakes with a little hummus.
• An apple with a handful of almonds.
• Half an avocado, sliced.

Source: Daily Mirror