What you need to do is to develop successful habits. People who manage to maintain a healthy weight have generally developed successful habits that work. You may have programmed yourself into self-destruct mode. Take time to prepare to succeed this time.
 

Recognize the reasons why you eat more food than your body needs.

• Do you overeat for emotional comfort?

• Do you overeat because you have a love of food?

• Do you overeat because you are bored?

•  Do you overeat because you are stressed?

• Do you eat the wrong things because you are disorganized?

• Do you overeat because you are depressed?
 
Recognizing why you overeat is such a great start, because then you can do something about it.
 

• Food is the body’s fuel and if you keep putting the wrong fuel into your body, it will eventually stop working properly.

• Without exercise, your body will seize up.

• Fresh real food protects and heals the body.

Now you should be ready to introduce these small changes until you have regular good healthy eating habits.
 

• Get a copy of my Healthy Eating Guide by e-mailing to [email protected] and plan the week’s menus and shop weekly.

• Start the day with hot water and lemon.

• Always eat breakfast to kick-start the metabolism.

• Always leave caffeine-laden drinks for when you reach the office or mid morning.

• Drink at least two liters of water per day, more in hot humid weather.

• Always have a banana or piece of fruit for your mid morning snack.

• Always eat salad with lunch or have fresh salad in your sandwich. (Try to include super foods — spinach leaves or watercress.)

• Always eat supper before 9 p.m. and say “no thank you” to second helpings.

• Only eat one dessert per day and have something with fruit and low fat.

• Only have one treat per day, sweet or savoury.

• If you enjoy a meal out once a week, take time to really enjoy this treat. You deserve it if you eat healthy food 90% of the time.
 

• Start your day with my Mini-Morning Workout to put a spring in your day. Get a copy by e-mailing to [email protected].

• Take a 10-minute walk every day to enjoy nature and get some fresh air.

• Exercise for 30 minutes three afternoons per week. Getting into a regular routine is the key to success because once something becomes a habit, you start to do it without thinking.
 

Egg-fried rice

Ingredients

1 egg

2 tsp sesame oil

2 tbsp vegetable oil

200g/7oz long-grain rice (uncooked weight), cooked and left to go cold

100g/4oz frozen peas, defrosted (rinse under warm water to do this quickly)

4 spring onions, finely chopped

100g/4oz bean sprouts (optional)

1-2 tsp soy sauce

ground white pepper
 

Beat together the egg and sesame oil and put to one side. Heat the vegetable oil in a wok or large frying pan. When it’s shimmering and almost smoking, add the rice and stir-fry for about 3-4 minutes until completely heated through. Add the peas, spring onions and bean sprouts, if using. Stir-fry, turning the rice constantly around the pan, for about three minutes. Season well with soy sauce and pepper, then push to one side of the pan. Pour the beaten egg mixture into the other side and leave for about 10 seconds so it begins to set. Using a chopstick, briskly swirl around the egg to break it up and then toss around with the rice. Stir-fry for a further minute and serve straight away.
 

You could include some extras like chopped mutton, cooked prawns or sweet corn, when adding the peas.
 
I have no time to join a slimming club. Can you recommend a confidential online slimming club and also can you tell me the best way to tone my hips and thighs in my house?
 
You can e-mail to [email protected] to find out how to qualify for free membership of my online club.

Cycling is not simply a great leg and rear-shaper, its good cardio exercise too. Equipment doesn’t have to be fancy, any bike will pay off — you can buy an exercise bike and cycle every day in the comfort of your own home.