26. Tomato power: Switch from ketchup to salsa for excellent antioxidants. Make your own: Add to 2 chopped, seeded tomatoes two tablespoons each of chopped red onion, seeded cucumber, red pepper and coriander (optional). Whisk and add to vegetables two tablespoons of balsamic vinegar, one teaspoon of olive oil, one teaspoon of lime juice, one garlic clove, crushed and a quarter teaspoon of black pepper.
27. Anatomy is not destiny: Even if your mother, father and siblings are overweight, you can outsmart your genes with a healthy diet and exercise. Light weight training can actually change your body type so you can stay slim more easily.
28. Drink to your health: A glass of wine with dinner may have health benefits. Men limit to two; women stay with one glass. Exceptions to wine include pregnant women, or if your doctor advises you abstain.
29. Veggie power: Snack on quick and easy (and nutritious) vegetables. Frozen vegetables are ultra-convenient - broccoli florets or mixed cauliflower and carrots are delicious. Sprinkle with some herbal seasonings or spices for a flavour boost.
30. Build muscle: Replace fat stores with lean muscle and improve your fat-burning naturally. Start gradually, and work up to at least three days a week of training with resistance bands and light weights. Consult with your doctor if you haven't worked out before.
31. Portion distortion: Most people underestimate their intake, and take in more calories daily than they think. Break out the food diary and, for one week, measure what you eat and make adjustments if necessary based on your meal plan.
32. Slow it down: Eating too fast usually means eating more than you need. Give your brain time to catch up with your stomach. It takes about 20 minutes to feel the food, so savour your food. When you enjoy it more, you'll be satisfied with less.
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33. Energy: Health experts tell us that overweight and obesity increase your risk of heart disease, Type 2 diabetes and strokes, but there's also the toll excess weight has on your energy. Overweight not only makes you feel sluggish, it's hard on your muscles and tendons.
34. Eat: Don't eat too little! Poor nutrition decreases energy, and can depress immunity. Too few calories can play havoc with your metabolism. Lose weight in a healthy way, with a balanced meal plan and sufficient calories to fuel your engine.
35. Bad habits: Do you drink too much (choose what applies to you): Coffee? Alcohol? Fizzy drinks? Excess caffeine can keep you up late; the more caffeinated beverages you drink the stronger the effect. Some sodas have as much caffeine as a cup of coffee. Alcohol also negatively affects sleep.
36. Break the fast: Start your day with breakfast. Studies show that those who eat breakfast have more energy for the rest of the day. People who skip breakfast are not as alert, not as productive, and tend to be more overweight compared to people who eat breakfast.
37. New breakfast: Don't like breakfast foods? Try a sandwich, and make it a lean one, such as turkey on wholegrain bread. A fruit smoothie made with yoghurt and fruit is delicious and balanced.
38. Take a multivitamin: Even if you're eating a balanced diet, a daily multivitamin is nutritional insurance that you'll get the minimum of the requirements you need for energy. Your body can take advantage of all the foods you eat when you have all the vitamins and minerals necessary to complete the chemical reactions needed for energy.
39. Switch to whole: Wholegrains, unpeeled fruit, salads and vegetables help you maintain your weight. Unprocessed food contains the most valuable nutrients and energy imaginable. You will feel so much better when you switch to whole.
40. Reduce white sugar: If you eat sugar when you're feeling low, you'll create a rebound effect that makes you crave more sugar. The rush of sugar is very short-lived, and sugar is essentially just empty calories, void of vitamins and minerals.
41. Sleep: The average person requires 7.2 hours of sleep to feel rested. There are exceptions; Bill Clinton needed only 4 to 5 hours, but Albert Einstein needed about 10 hours. There is something to be said for dreaming! Whatever you need, be sure to get it.
42. Diet liquids: Fluids are necessary to process foods and to absorb nutrients; to regulate your body temperature; and for elimination. Drinking water is a good habit to learn. Instead of a can of pop, reach for a glass of water. Sip often; don't wait until you're thirsty to avoid dehydration.
43. Move: When you park your engine in the garage and never take it out, it'll rust. Feeling sluggish? Breathe. Your body needs oxygen; you'll be amazed at how energetic you'll feel by doing some deep breathing exercises. Stretch, roll your shoulders, tense your muscles and then relax; this will increase the blood flow and energise you immediately. Increase your heart rate by fast walking, or dancing, or even marching on the spot.
44. Prepare to succeed: Have healthy snacks available for snack attacks. Buy pre-cut fresh, crunchy vegetables for a quick snack. Microwave frozen vegetables, and sprinkle with herbs for a tasty snack.
45. Cravings: If you have sugar cravings, keep it nutritious with a low calorie hot chocolate. It goes great with a crisp Granny Smith apple. The combination of tart and sweet is infinitely satisfying.
46. Cancel your account at the coffee shop: Coffee is an addiction that's shaking our wallets. Are you stepping out a couple of times a day to buy coffee? That's an expensive proposition, and is an unnecessary temptation. People say they just 'can't resist' the brownies and cakes in the display case. Just stay away.
47. Bring lunch: Buying lunch every day is a budget buster, and it's more difficult to control your calories. Save money by bringing your healthy lunch and snacks to work or school, and put the money towards a reward that enhances your health, such as a new bike or a gym membership.
48. Write in your diary: Each day, set aside at least 10 minutes to log what you ate, when you ate it, and how you felt when you ate it. Keeping a diary helps you pinpoint the times when you need more help, so you can strategise for success.
49. Talk to yourself: Write a list of affirmations on a note card to keep in your car, or desk, or handbag. 'I will do it,' 'I am worth it' or 'One day at a time' all work well. Read your affirmations first thing in the morning and throughout the day. Savour the meaning, and you will succeed.
50. Grab a partner: Walking is more fun with someone; you'll motivate and support each other. If no friend is available, use your personal stereo or iPod to listen to your favourite tunes or talk show.
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