Losing weight is a bit like a jigsaw puzzle. There are only three pieces to this puzzle, but each piece is vitally important to your success. You may start at a point where you are unhappy with your weight but are not yet ready to change your eating and exercise habits.

The Mind Journey

The first piece of the puzzle starts with the Mind Journey because you need to build your mental power in order to make changes. Begin with a period of contemplation, understanding why you eat food and how to change your attitude to food. This leads to acceptance and is followed by a desire to make changes - once the mind is convinced, the body will follow the mind. You will have the confidence and willpower to succeed because you are no longer fighting your mind.

The Power of Knowledge

This is the second piece of the puzzle. Millions have been spent on research into the food that we eat and the effect that it has on our bodies, and here you will find the simple, clear facts about what the food you eat does to your body. This part of the puzzle will convince you to choose healthy eating, to keep your immunity high, and to gradually change your eating habits because you want to take care of your body. You can email [email protected] for a copy of my healthy eating guide to help you decide what you should be eating.

We age primarily because our DNA and cells are damaged and eroded by the passage of time and the way we live. We can limit the damage done to our bodies by cutting down on fat so that our arteries do not become clogged with cholesterol that leads to heart complaints. Get most of your calories for energy from complex unrefined carbohydrates. Eat at least five portions of fruit and vegetables daily and get into the habit of drinking water. Drink at least eight glasses a day, and more in hotter weather. Eat healthily at least ninety percent of the time, do not smoke, and allow yourself only two food treats a day.

The final piece of the puzzle is Action. After putting the first two pieces in place, you are now ready to move on and make changes.

Recipe of the Week

Barbecue Grilled Chicken Kebabs

Serves 6

Ingredients

90 ml water

45 ml soy sauce

45 ml lemon juice

1 1/2 tbsp honey

1/2 tsp. garlic powder

1/2 tsp. ground ginger

6 boneless skinless chicken breast halves cut into 4 cm pieces

Skewers

1 1/2 green bell peppers, seeded and cut into 4 cm pieces

1 1/2 onions, quartered

12 large mushroom caps

Method

Combine first 6 ingredients in a glass baking dish. Add chicken and turn to coat. Cover and marinate at least 2 hours in refrigerator. Prepare grill. Remove chicken from marinade and boil marinade 10 minutes in a saucepan. Alternate chicken and vegetables on skewers. Grill 15 cm from medium-hot coals 15-20 minutes, or until done, turning and basting often with marinade.

Ask Alva

I teach and after work, I pick up my son from nursery and get down to the household chores. I am 5’ 2” tall, weigh 64 kilos and have no time for exercise as my husband travels leaving me to care for my son alone. I do pay little attention to my diet, but I have a huge appetite. I love going for walks, but because of my child, I am compelled to forgo this activity. Name withheld

You need to fit exercise into your busy routine. It is tiring working at a school and looking after a little baby. Take him for a brisk evening walk around the park as it will tone up your legs and get your circulation going. Try to walk at least twice a week. If you email me [email protected] I will send you a copy of my mini morning workout. Do it every morning, and you will feel brighter all day. Your BMI is 25 so you are classed as slightly overweight. I would like to see you lose 8 kilos over the next 6 months. Lose it gradually, change your eating habits, and it will stay off. Alva