Friends and family sometimes have their own agenda for us. They are used to us and the shape we are, and feel threatened if we change. So losing weight and getting fit is often something you have to decide to do for yourself, by yourself. So let’s look at sabotage avoidance techniques. Sometimes people will do all they can to persuade you to eat or drink what you don’t really want.

Fat friends’ attitude: “I’m miserable, I’m going to overeat and I need your company while I do it!” The Deal: Weak willed people who are overweight find it difficult when they see someone else being strong minded. You are responsible for your health, so just say no, and leave them to it.

Family attitude: Older relatives often use food as a way to show their love and hospitality. The Deal: Here you have to be tactful. Explain that you have just eaten and offer to take some cake home for later. But don’t eat it when you get there!

Getting active

Raise your energy level — stay hydrated

Drink lots and lots of water. It’s great for your system and your skin. If the thought of plain water is unappetizing, pop in a slice of lemon. Feeling exhausted in the late afternoon? Drinking lots of water throughout the day will give you loads of energy.

Recipe of the week

Tomato salsa Red snapper

Serves 4

Ingredients

4 x 150g Red snapper steaks

150g tub tomato salsa

15ml pesto sauce

100g home made breadcrumbs

2 tablespoons finely chopped parsley

Juice and finely grated zest of 1 lemon

1 clove garlic, crushed

Salt and black pepper to taste

Method

Line a grill pan with baking parchment and place cod steaks on top. Season each steak with salt and black pepper. Squeeze over the lemon juice. Preheat the grill. Put the remaining lemon juice, lemon zest, pesto, breadcrumbs, garlic, and parsley in a bowl and mix together. Spoon the mixture over the cod steaks to make a crust. Grill for about 10 minutes until cod is tender and crust pale golden color. Place fish on each plate and drizzle tomato salsa around the edges of each plate. Serve with boiled rice.

Weight watch

Tip of the Week

Here’s a sure-fire way to reduce your consumption of high-calorie snacks. Throw them out! If snacks are not around, you won’t be able to eat them. Instead, buy healthy alternatives, such as fruit and nuts.

Ask Alva

I’m a 15-year-old girl. I’m only 5 feet 1 inch tall. Please suggest exercises and diet to follow in order to become tall, as soon as possible, before it’s too late for my age. I want to be at least 3 inches taller. Thank you. — Sana, Alkhobar

At 15, it is a good age to start taking responsibility for your health and the way you look. Many film and pop stars are quite petite, but they take care of their bodies through exercise, healthy eating and promoting their best features.

So, this is what you can do:

• Look after your skin by drinking 2 liters of water a day.

• Cut out chocolates — many people in our research are addicted top chocolate, and it can cause spots.

• Eat plenty of fruit every day.

• Eat plenty of fresh vegetables every day.

• Eat mainly grilled fish or meat — not fried.

• Eat carbohydrates, such as rice, pasta or potatoes for energy, as you need plenty at your age.

• Go to bed early and get at least 8 hours sleep every night — young adolescents need plenty of sleep!

• Don’t drink fizzy drinks — drink water or fresh juice instead whenever possible.

• Allow yourself one treat a day and exercise every morning for at least 20 minutes, and try to get other exercise when you can.

I also recommend that send an email to [email protected] for a free copy of my Healthy Eating Guide. If you’re only 15, you may not have hit your maximum height yet, so relax. A lot of it’s in the genes, but a good balanced diet helps a lot. Some people do claim to have grown through using Pilates exercises that are designed to help improve posture amongst other things, and you will find free exercises at Pilates websites on the Internet.