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don`t buy sweet, fatty treats, you can`t eat them when you are at your weakest at 3am and want something yummy. Look for the amount of sugar on food labels. Reduce the amount you buy by selecting sugar


free cereals and bread. Drop the crisps, fizzy drinks, cakes and biscuits from your diet or really cut down to a minimum. Maybe cut out one of these items each week until you can live without them. Try hard to reduce your bread, potato, pasta and rice intake by half. Fill up with vegetables instead, which are far cheaper than chips!


3 4 5


Balance your intake to your physical output: If I am having an easy day I eat a banana for


breakfast then fast until dinnertime. But, if I am heading out on my bike training people, I eat a big wholesome breakfast and keep fuelled with bananas and nuts followed by a small dinner in the evening.


Recruit your friends and family to support you. Real


With


just a little time and


friends won`t offer you cake or biscuits when you pop round for a chat if they know you are trying to hit a target weight. Partners can help by not complaining if you serve up some healthier meals at home.


willpower you can transform your body and lifestyle.


Learn a few core exercises and practice them several times a week. Your waist will narrow, your back, as it becomes stronger will ache less and help improve your posture. You will begin to feel taller and more confident.


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Stretching is just as important. Backaches, knee pain, shoulder stiffness, and other annoying


long-term problems can often be reduced by a careful stretching regime. Stretch after exercise when you are warmed up. 30 seconds is plenty for a stretch and go gently at first. You will gradually, over several months, become more flexible and find getting out of a chair or tying your laces, easier.


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Weight lifting. All the experts agree that the best way to lose weight and tone up is to lift weights. Nothing heavy or dangerous, a couple of 7.5kg variable weight metal dumbells are perfect, £35 delivered to your door. Learn some safe lifting techniques that work all of your upper body and train those muscles twice a week for 15 minutes. Now you really are getting somewhere!


shops. Perform press-ups against your kitchen worktop whilst boiling the kettle. Do calf raises in


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You cannot tone up, lose weight and feel healthier without exercising. A little every day is


best and variety stops you becoming bored. Walking is wonderful, just fast enough to raise your pulse and make you glow without overheating. If your knees are fine then jogging on grass is brilliant. Dancing at home to 70`s disco hits beats everything else. Cycling, swimming or any other sports are great but, like the others, you have to do them regularly, at least a couple of times a week.


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Strengthen your core.


Even the mighty All Blacks training camps include Pilates sessions.


in it almost every day, even a short walk. No exercise equals no entry. Record any illness or injuries. If you like using scales record your weight weekly.


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Reaching your ideal weight needn`t be costly. You do not need expensive gyms, fashionable clothing or digital accessories. With just a little time and willpower you can transform your body and lifestyle. The rewards are huge, increased confidence and less chance of illness, both short and long-term. Best of all, perhaps, your friends will jealously squeeze your upper arm and exclaim, `Wow, hey everybody, come and feel these, they are fantastic!` Nobody ever says that about my short legs. •


the supermarket queue. Refuse that second biscuit. Give up sugar in your tea.


Try keeping a fitness diary, for some it works as a great motivator. Aim to write something


Marginal gains make a difference. Stand up whenever you can. Walk to the


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