We will give you some harsh dieting programs that help get rid of the rumen and excess weight quickly, which proved the effectiveness of the harsh diet to lose weight by 8 kg per week, but you must consult a doctor and find out the benefits and damage every diet by his followers.

Diet tough to lose the rumen

Tough diet program

- Breakfast: yogurt cup skimmed 0.4 tablespoons my rose.

- Food: dish green salad, vegetable soup dish.

- Dinner: one apple only.

· Must walk every day for two hours to get rid of the accumulated fat.

· In the first day of the week allowed for food to eat grilled chicken breast by 150 gm.

· In the third day allowed the food to eat fat-free meat by 150 gm.

· Allowed to eat tea and coffee without sugar.

· Not eating food after seven in the evening time.

Tough diet to lose 8 kilos per week program:

This diet provides tough for obese patients to lose 8 kilos per week

- Breakfast: (fixed seven days a diet): tea or coffee without sugar, 2 cups water.

Saturday and Sunday

- Food: steak, boiled or grilled, a large green salad dish.

- Dinner: green salad dish only.

Monday and Tuesday

- Food: 2 boiled egg, green salad dish.

- Dinner: green salad dish only.

Wednesday and Thursday

- Food: 2 cucumber, yogurt tray by 125 gm skimmed.

- Dinner: 2 cucumber.

Friday:

- Food: Apple

- Dinner: Apple

· Is not allowed to enter any addition or amendment to the program and be followed and not eat anything between meals, and when you feel dizzy can take one teaspoon of honey.

· Must give the body rest before starting to follow the same program for a period of Tanih. Diet tough system to Dr. "Muhammad Spring" loses 5 kg per week:

This diet program to eat six meals a day.

- Breakfast: 3 dates, pineapple pieces, empty cup skim.

- Morn: pineapple or orange or grapefruit juice.

- Before food: eating any amount of lettuce, a cup lemon juice.

- Food: medium fish, salad, orange. Or half a chicken, boiled vegetables, pineapple pieces. Or 4 tablespoons bean, salad, non-fat yogurt tray, Rgiq quarter.

- Morocco: fruit fruit.

- Dinner: a carton of milk curdled skimmed plus his option and mint and cumin and parsley and garlic 0.2 kiwi.

Important Notes

- Must eat eat slowly and chew well.

- Eating large amounts of water.

- The practice of sports, especially walking.

- Eat a meal before going to sleep in advance.

- Eating leafy vegetables fresh.

Comprehensive guide to weight loss and diet

Internet is filled with articles about fitness, sports and different types of diets, as well as various tips that we hear day and night, which may have we experienced a time or two J is not it?

So we thought that we collect from you many important tips on how to lose weight, whether the rules that must not penetrate or how mining healthy food during the diet and tips for the kitchen or How do you choose your food, including diet does not destroy you if you wanted to eat out at a restaurant.

(Always read also: What do you know about diet yogurt)

1. Eat every 3 hours, even including fruit fruit does not make you feel very hungry.

2. Do not buy food and you do not plan your very hungry for your meals or mined and you as well.

3. No Tbdia any diet if you are under severe pressure nervous or suffer from strong stress.

4. must not be unkind to tracking any diet makes you lose more than 2 kg per week in any way because of this severe damage to health. Preferably zinc and descent rate is between 1 kg to 2 kg per week.

5. You must learn to stay up on the new weight means that your eating habits changed forever and that you return to the old unhealthy habits.

6. What more cause obesity is fat and sugars, so minimizing them in the recipe of any dish or minimize the handling with various drinks and seafood is considered the key to success in any diet.

7. Eat plenty of water for at least 8 to 10 glasses a day is essential in any diet.

8. If you want to a piece of chocolate or some kind of candy or some dishes full of calories, prefers taken up in the morning for breakfast.

9. Eat at each meal deal of protein because it is slower to digest and thus make you feel full for a longer period.

10. return to eat slowly and gastronomical well and this makes you feel a small amount of satiety.

11. If you are weak in front of a particular item like chocolate or ice cream, do not Taatrkih in your fridge, but Tnaoulih at intervals when Tstraenh.

12. Arrange your day and get on well enough sleep or even Tsera Do not eat more food.

13. Do not eat food and not parked in front of the TV but Thbta a specific place to eat and you're sitting you can focus on the amount of food that you eat.

14. Do not take food directly from the bag or canister such as potato chips and other makers in even in a specific dish, and make sure of the exact amount.

15. Do not take waste and leftovers from your children.

16. Drink a glass of water before each meal

17. lot of acts of fruits and vegetables, especially between meals.

18. Choose skim milk and yogurt-fat, low-fat cheeses, tuna Diet (with water) and not with oil, these options reduce the calories gained.

19. Do not eat fries, but the extent is very simple.

20. Aim to yourself and holistic small dishes with a spoon and fork and tranquility of the small size makes it Tqlli of quantities and feel satiety faster.

21. Eat more grilled than fried foods, whether in the meat, chicken or potatoes, and potatoes.

22. Otgueni Altaatbellat because it adds a nice flavor to flavor food instead of adding butter and margarine.

23. chew sugar-free gum throughout the day, especially during cooking to Tqlli desire to taste and handling.

24. Use recoveries and yogurt instead of mayonnaise in salads and marinating meat and poultry dishes.

25. When hiking or gathering with friends Choose restaurants that offer Diet barbecue grills or dishes or light dishes.

26. If there is no Fajtari small sizes half portion dishes.

27. Wear tight clothing or a belt on my stomach to make you feel full.

28. Eat at first light salad and soup, this reduces the intake of fatty main dishes or desserts.

29. Taatothrey options not your friends, but you would like to very creamy dish or a hearty desserts, Vtnaouliha participate with your friends or Astahba rest for a member of your family.

30. holistic and snack before going out immediately, especially when attending a wedding ceremony or by the buffet, it will reduce your appetite, and the best thing of fruits, vegetables and whole grains Kalshovan with yogurt.

31. Do not Chahidi food ads, they ignite your appetite even if you're not hungry.

32. Put your side while studying or working or watching TV a cold bottle of water and some fruit and vegetable intake even light effort does not make you hungry.

33. of the best choices for snacks different kinds of apples, peaches, apricots, bananas, oranges, kiwi, pineapple, cucumber, lettuce and tomatoes.

34. Wash your teeth with toothpaste and rinse after every meal, this reduces the feeling of hunger.

35. The practice of some sports daily, even if for a period of not more than one-third hour help in the descent of weight dramatically and help tighten your body.

36. Exercise twice a week at least if you have not a day, not time hour or 3 times and not 45 minutes time.

37. Wear comfortable sneakers so as not to agonize during or after sports.

38. My image of yourself each month, compare yourself to yourself makes you feel this enthusiasm and the desire to continue.

39. The sections of your goals small goals and put your big goal Vtcharin just as difficult.

40. Listen to some of the male or the Koran or the music when you feel nervous or tight or she has finished Diqk in the food, and you can be yourself you return to this during exercise, is related to the tension in your mind Bafragh sport and listen to what you like.

41. Buy yourself a pack to take a valid health to work for food or place of study rather than relying on deli and drinks.

Are you struggling to lose weight? Find out what could be tripping you up. Here are some of the most common weight loss traps and some quick fixes. Skipping breakfast Skipping breakfast can lead to unplanned and unhealthy mid-morning snacking or bingeing at lunchtime. Fix: go for breakfasts containing fibre, such as wholegrain bread or porridge. Skipping meals Skipping any meal is a bad idea. It may reduce your calorie intake for a brief period, but you’ll be much hungrier later on and more likely to overeat. Fix: eat regularly and don’t starve from one meal to the next. Have some healthier snacks handy just in case. Losing track of your calories A cafe latte, a handful of crisps, a piece of chocolate, a biscuit ... mindless munching can easily sabotage an otherwise well-planned diet. Fix: make a note of every bite to stay within your calorie allowance. Unhealthy snacking High-calorie snacks will do your waistline no favours, but healthier snacks can help you control hunger and keep your energy levels up. Fix: choose snacks with fibre such as fruit, veg and wholegrain food. Lapping up low-fat ‘Low-fat’ or ‘fat-free’ doesn’t always mean low calorie. Fix: always check food labels for fat, sugar and calorie content. Drinking too many calories Some fancy coffees, sweet fizzy drinks, smoothies and alcoholic drinks can pack a calorie punch. Fix: go for water (still or sparkling) with a slice of lemon, tea or coffee with reduced-fat milk, or herbal tea. Weighing yourself too often Your weight can fluctuate from day to day, so weighing yourself daily may not give a true picture of your weight loss. Fix: weigh yourself once a week and use other goals to measure progress. Setting unrealistic goals Thinking you’ll lose half a stone (3kg) in your first week is probably setting yourself up for failure. A realistic goal is vital to successful dieting. Fix: smaller goals are the building blocks to weight loss success. Gaining weight from exercising Take care not to cancel out the calories you’ve burned during exercise by eating more afterwards or you might end up putting on weight. Fix: for a low calorie post-workout snack, read 10 suprising 100 calorie snacks at nhs.uk/100-calorie-snacks. Oversized portions This is a common reason why people struggle to lose weight. Fix: use smaller plates and stop eating before you feel full.

 

Cushing's syndrome is very rare, affecting around one in 50,000 people, and is caused by high levels of the hormone cortisol. It can develop as a side effect of long-term steroid treatment (iatogenic Cushing's syndrome) or as a result of a tumour (endogenous Cushing’s syndrome). Weight gain is a common symptom, particularly on the chest, face and stomach. It occurs because cortisol causes fat to be redistributed to these areas. Depending on the cause, treatment typically involves either reducing or withdrawing the use of steroids, or surgery to remove the tumour.

Stress and low mood

People respond differently to stress, anxiety and depressed mood. Some people may lose weight, while others may gain weight. “People can turn to food as a coping mechanism,” says Collins. “It can lead to a vicious circle. Weight gain from depression can make you more depressed, which can lead to further weight gain. If you know you’re an emotional eater, you need to find other forms of distraction, such as exercise or a hobby, calling a friend, going for a walk or having a soothing bath.”

Tiredness

Some studies have shown that people who sleep less than seven hours a day may be more likely to be overweight than those who get nine hours of sleep or more. It’s not clear why, but one theory suggests that sleep-deprived people have reduced levels of leptin, the chemical that makes you feel full, and higher levels of ghrelin, the hunger-stimulating hormone. “If you’re always feeling tired, you are more likely to reach for high-calorie snacks to keep your energy levels up throughout the day and do less physical activity, which means you burn fewer calories,” says Collins.

Get tips on improving your sleep.

Fluid retention

Fluid retention (oedema) causes parts of the body to become swollen, which translates into weight gain. This gain is caused by fluid accumulating in the body. Some types of fluid retention are not uncommon – for example, if you're standing for long periods or are pre-menstrual. The swelling can occur in one particular part of the body, such as the ankles, or it can be more general.

“More severe fluid retention can also cause breathlessness,” says Collins. “If you notice that you have swollen ankles during the day, have to get up to pee overnight, and have to sleep on a few pillows to avoid breathlessness, you should see your GP, as these examples of fluid retention can indicate heart or kidney problems that need assessment.”

Polycystic ovary syndrome (PCOS) 

PCOS is a common condition that affects how a woman’s ovaries work. Symptoms can include irregular periods, trouble getting pregnant, excess hair and weight gain. The exact cause of PCOS is unknown, but it's thought to be hormone-related, including too much insulin and testosterone. “Women with PCOS typically put on weight around their waist,” says Collins. “The more weight you put on, the more insulin you produce, which causes further weight gain.” Weight loss through dietary changes and exercise, and in some cases medication such asorlistat, will help to break the cycle."

Diet program fast before the wedding

All girls dream of weight loss before the wedding to look graceful bride on her wedding day and her body suit with slim wedding dress, so today we offer you the best diet program for a week to lose the excess weight before the wedding.

Diet fast before the wedding

First day:

- When you wake up eat a cup of hot water plus fresh lemon.

Breakfast: 2 eggs, spinach cooked steamed.

Before noon: 100 grams of fat-free meat, cucumber.

Food: chicken breasts or Vasloulia spinach or steamed.

Midday: 100 grams of fat-free meat, cucumber.

Dinner: sliced filet mignon, cooked vegetables steamed.

Beverage: must be addressed from 2 to 3 cups of water.

the second day:

- When you wake up eat a cup of hot water plus fresh lemon.

Breakfast: 150 grams issuance of turkey, spinach.

Before noon: 100 grams of fat-free meat, cucumber.

Food: chicken and steamed Vasloulia issuance.

Midday: 100 grams of fat-free meat, cucumber.

Dinner: sliced filet mignon, cooked vegetables steamed.

Beverage: must be addressed from 2 to 3 cups of water.

the third day:

- When you wake up eat a cup of hot water plus fresh lemon.

Breakfast: 150 grams issuance of turkey, stewed cabbage steamed.

Before noon: 100 grams of fat-free meat, cucumber.

Food: brown bread, steamed broccoli.

Midday: 100 grams of fat-free meat, cucumber.

Dinner: chicken breasts, steamed cabbage stewed.

Beverage: must be addressed from 2 to 3 cups of water.

the fourth day:

- When you wake up eat a cup of hot water plus fresh lemon.

Breakfast: 2 eggs, steamed broccoli.

Before noon: 100 grams of fat-free meat, cucumber.

It offers you a fast day diet program that helps you lose 10 kg in two weeks only:

Fast diet

· The daily breakfast (seven days a diet)

You should choose one of the following meals:

- Boiled egg, cucumber, toast or bread Diet, one orange juice.

- Boiled egg, orange or any other fruit or fruit grapefruit.

- Diet or toast bread, two pieces Diet white cheese, a cup of green tea without sugar or sugar substitutes using one (Staflana)

- Korn Flex, Fitness

- Note: You must drink at least 2 cups of water at breakfast.

· Saturday:

- Lunch: salad contains all kinds of vegetables except (tomatoes, carrots) and because tomatoes are rich in salt-trapping body fluids The carrot is rich in calories, Diet toast or bread, a quarter of a chicken, 2 cups water.

- Dinner: boiled egg, salad contains all kinds of vegetables except (tomatoes, carrots), apple fruit, 2 cups water.

· Sunday:

- Lunch: grilled or poached fish, salad contains all kinds of vegetables except (tomatoes, carrots), apple fruit, 2 cups water.

- Dinner: 2 boiled eggs, salad contains all kinds of vegetables except (tomatoes, carrots), one orange juice, 2 cups water.

· Monday:

- A piece of meat grilled or poached chicken breast or grilled, salad contains all kinds of vegetables except (tomatoes, carrots), juice, 2 cups water.

- Dinner: piece of cheese skimmed by 80 grams, fresh fruit platter, 2 cups water.

· Tuesday:

- Lunch: fish or a can of tuna without oil, green salad platter, a carton of milk Activia.

- Dinner: Tmrtin kiwi, green salad platter, apple, 2 cups water.

· Wednesday:

- Lunch: a dish boiled vegetables without salt, fresh fruit platter, 2 cups water.

- Dinner: Box tuna without oil, a carton of milk Activia, hanging milled flaxseed, apple, 2 cups water.

· Thursday:

- Lunch: a piece of meat boiled, hanging crushed flaxseed, pineapple pieces, 2 cups water.

- Dinner: Box tuna without oil, a carton of milk Activia, hanging milled flaxseed, apple, 2 cups water.

· Friday:

- Lunch: boiled chicken, green salad dish, Activia carton of milk, 2 cups water.

- Dinner: a cup of yogurt plus garlic and cucumber, toast, green salad dish, juice, one apple.

· Between meals can eat two pieces pineapple, a cup of green tea, a glass of water.

 - offer you today a special diet for children from 3 years to 12 years of age.

- This diet program presented by dietitian "Majid olive", and you diet program:

Fast diet for children

· Breakfast: (fixed seven days a diet)

- 2 toast.

- Cheese slice of fat-free or 2 eggs or the amount of 4 tablespoons soy.

- A small spoon of olive oil.

- A cup of milk is whole milk.

Or

- Oats by 3 tablespoons.

- Corn Flakes by 5 tablespoons.

- A cup of milk is whole milk.

- Fruit fruit.

· After breakfast two hours can be a cup skim milk or fruit of any class and any quantity.

· First day

- Lunch: spaghetti boiled by 5 tablespoons can be added to mayonnaise, boiled vegetables dish (sauteed), green salad dish.

· After two hours the food can be a cup skim milk or fruit of any item and any amount or non-fat yogurt tray.

- Dinner: toast, slice cheddar cheese skimmed.

· the second day

- Lunch: a large kofta chicken dish with vegetables.

· After two hours the food can eat almonds or coconut or Vsdq by 8 pills only.

- Dinner: toast, tray tuna without oil.

· the third day

- Lunch: 2 pieces pizza with vegetables and cheese contain only a small, green salad dish.

- Dinner: toast, to Inchon.

· the fourth day

- Lunch: Fried chicken, potato fruit puree, spoon yogurt, garlic, vinegar, green salad dish.

· After two hours the food can take a small cup of orange juice.

- Dinner: Corn Flakes by 4 tablespoons, cup skimmed milk.

· The fifth day

- Lunch: chicken breast poached and can be eaten grilled, green salad dish.

- Dinner: toast, boiled egg, yogurt cup skimmed.

· the sixth day

- Lunch: pasta dish with meat and vegetables, green salad dish.

- Dinner: Drinking a glass of orange juice or eating a cup of milk.

· Seventh and final day

- Lunch: tray tuna without oil, green salad dish 0.2 toast.

- The evening meal: fruit boiled potatoes, yogurt cup skimmed.

If your BMI shows that you're overweight or obese it's time to take action. There’s lots of information, advice and support on NHS Choices that can help you.

Your GP or practice nurse can also offer advice on lifestyle changes, and may refer you to a weight loss group or discuss other treatments. Find out more in How your GP can help.

They may also measure your waist circumference. This can provide further information on your risk of certain health conditions, such as type 2 diabetes and heart disease. You can learn more by reading Why body shape matters.

Why lose weight?

For adults who are overweight or obese, losing even a little excess weight has health benefits. You’ll lower your risk of serious health problems such as heart disease, stroke, high blood pressure and type 2 diabetes.

Weight loss can also improve back and joint pain. Most people feel better when they lose excess weight.

The key is to make small, long-lasting changes to your lifestyle. If you are overweight or obese, changing your lifestyle so that you eat fewer calories can help you to become a healthier weight. Combining these changes with increased physical activity is the best approach.

To start with, you can cut down on excess calories by swapping high-calorie meals and snacks for healthier alternatives. Read Healthy food swaps to learn more.

Physical activity is an important part of losing weight, as long as it is combined with eating fewer calories. The amount of physical activity that is recommended depends on your age. Adults aged between 19 and 64 should get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – a week. Adults who are overweight are likely to need to do more than this to lose weight. If it's been a while since you've done any activity you should aim to build up to this recommendation gradually. Find out more in Benefits of exercise.

For more ideas on how to get you and your family active, visitChange4Life.

Height and weight chart

You can also use the height and weight chart to check if you're a healthy weight for your height. The chart is only suitable for adult menand women.

Carbs are important to your health for a number of reasons. In a healthy balanced diet they are the body’s main source of energy. High fibre, starchy carbs release sugar into the blood more slowly than sugary foods and drinks.

Energy

Carbs should be the body’s main source of energy in a healthy balanced diet, providing about 4kcal (17kJ) per gram. Carbs are broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body’s cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or breathing. Unused glucose can be converted to glycogen found in the liver and muscles. If unused, glucose can be converted to fat, for long-term storage of energy.

Disease risk

Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is an important part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels. Many people don't get enough fibre. On average, most people in the UK get about 18g of fibre a day. We are advised to eat an average of 30g a day.

Calorie intake

Carbohydrate contains fewer calories gram for gram than fat, and starchy foods can be a good source of fibre, which means they can be a useful part of a weight loss plan. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of calories in your diet. Also high fibre foods add bulk to your meal helping you feel full. "You still need to watch your portion sizes to avoid overeating,” says Sian. “Also watch out for the added fats used when you cook and serve them: this is what increases the calorie content."

Should I cut out carbs?

While we can most certainly survive without sugar, it would be quite difficult to eliminate carbs entirely from your diet. Carbohydrates are the body's main source of energy. In the absence of carbohydrate, your body will use protein and fat for energy.

However, cutting out starchy foods from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems (see above), unless you're able to make up for the nutritional shortfall with healthy substitutes.

It may also be hard to get enough fibre, which is important for a healthy digestive system and to prevent constipation. Healthy sources of carbs such as starchy foods, vegetables, fruits, legumes and dairy products are an important source of nutrients such as calcium, iron and B vitamins.

Cutting out carbohydrates and replacing those calories with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.

When you are low on glucose, the body breaks down stored fat to convert it into energy. This process causes a buildup of ketones in the blood, resulting in ketosis. Ketosis as a result of a low carbohydrate diet can be accompanied by headaches, weakness, nausea, dehydration, dizziness and irritability particularly in the short term.

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet such as wholegrains, potatoes, vegetables, fruits, legumes and lower fat dairy products. Read the British Dietetic Association's review of low-carb diets, including the paleo, Dukan, Atkins, and South Beach diets.

You’ve been eating healthier food and exercising but you’ve stopped losing weight? It could mean you’ve hit the dreaded ‘weight loss plateau’. Before you get too discouraged, you should know that it’s normal for weight loss to slow and even stall for a while. That is because your body has adapted to your current programme, and has learned to cope with the same energy demands while burning fewer calories. Perhaps it’s time to review your current programme and see if you need to shake things up a little. Here are 10 ways to deal with a weight loss plateau. Hang in there If you’re burning more calories than you take in then sooner or later you will continue to lose weight. You may still be losing weight but it’s too small to register on the scales yet. It’s not all about weight You may have stopped losing weight but it’s only temporary. Think about all you’ve achieved – you’ve brought your weight under control, you’re eating healthier and feeling more energetic. Calorie creep One of the most common reasons for weight loss slowing is that your calorie intake can start to creep up again over time. Check your portion sizes haven’t increased and make sure your calorie counting is accurate. Start exercising Regular exercise is one of the best ways of shifting those extra stubborn pounds that diet alone can’t budge. Find something you enjoy and that you can fit into a routine. Step it up Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up. Try something new Try different activities to work other muscles. Not only will change keep you motivated, new exercises will force your body work harder than it’s used to. Be strong Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost. Reboot your motivation If your motivation is flagging, think back to the start of the programme and your reasons for losing weight. Also, ask friends and family for support. Do you still need to lose weight? Check your BMI to see if you’re a healthy weight. If so, it shows you’re already a different person even without further weight loss. See your GP Your GP can do tests to rule out any conditions that could be causing your weight loss plateau as well as discuss other weight loss advice.

 It’s easy to turn to food when you’re stressed, upset, or simply bored. Legs, bums and tums But you have to address so-called comfort eating to continue making progress on this guide. Emotional eating can be beaten, although it’s not always easily done. In some cases, you may need professional help. As a first step, you could try these simple techniques: Recognising comfort eating To help spot when you’re comfort eating, keep a food diary for a few days. Whenever you eat something, record your mood and how hungry you are on a scale of 1 to 10.


If you find you’re eating in response to negative emotions rather than hunger, chances are you’re comfort eating. Now, make a “trigger” list: a list of the feelings and circumstances that tend to spark your comfort eating. Dealing with comfort eating Think about how to change or avoid the circumstances that prompt negative feelings, which in turn lead to comfort eating. If your commute to work leaves you stressed and reaching for a snack, for example, can you find a new route? It’s not always possible to avoid difficult feelings, but if you find yourself snacking or craving certain food, it can help to follow a routine. Ask yourself: am I really hungry, or is this comfort eating? Then, wait 30 minutes before eating. Often, you’ll realise that it is really emotional comfort, not food, that you need. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs home workout. This exercise routine counts towards your 150 minutes of activity a week.

Whatever it is that’s stopping you from getting more active, it might not be as much of a barrier as you think. Here are some common reasons why we might avoid exercise and how to overcome them. ‘I don’t have time’ Achieving 150 minutes of physical activity a week is easier than you think. It doesn’t have to be structured exercise, like running or swimming. Walking to work, to the shops or the kids to school, gardening or taking the stairs all count. The easiest way is to work physical activity into your daily routine. ‘I’m too tired’ It’s not unusual to feel drained at the end of the day but exercise will relieve your tiredness and actually make you feel more energetic. With time, an exercise regime will also build your stamina, reducing feelings of lethargy. ‘I don’t have the willpower’ Many people give up on their exercise regime soon after starting it. One of the best ways to stay motivated is to keep an exercise diary or exercise with a friend. Goal-setting can also be fantastic for keeping you motivated and working towards a target that suits you. ‘I don’t like exercise’ Memories of school PE may still colour your judgement but there are so many ways of getting active, and enjoying it. For example, if competitive sport was your worst nightmare, focus on a solitary activity such as walking, running, yoga or swimming. ‘It’s hard work’ Starting slowly and building up gradually are the key to enjoying exercise. The Couch to 5K or Strength and Flex podcast series are just the ticket. They are both designed to let your confidence grow along with your stamina and strength. ‘The weather is too bad’ Many people find running in the rain invigorating. Learn to love the weather; it’s bracing with the wind behind you and it can be fun splashing through puddles. ‘I’ve missed a session. I’ll never get back on track’ No one sails through never missing an exercise session. Just get your kit on and bear in mind you’re not back starting from scratch. The key is to rewind a bit. For example, if you’ve completed Couch to 5K but haven’t run for a while, pick it up at Week 5 or 6. ‘I’ll look stupid’ It can be hard to get active in public if you’re out of shape or not used to exercise. But you can overcome this. Start off exercising at home or plan to run when no-one’s about. Your confidence will soon grow.

10-minute home toning Tips to help you select lower-calorie options when you fancy something a little more exotic. Italian Avoid cheese and cream-based pasta sauces, such as alfredo or carbonara. Thumbs up: thin pizzas with veg toppings, tomato-based sauces, vegetable-based soups, grilled dishes. Thumbs down: cheesy and meaty pizzas, salami, creamy sauces, garlic bread, lasagne. Chinese Chinese food can be low-calorie. Just avoid sweet sauces and anything fried or deep-fried. Thumbs up: stir-fries, steamed dumplings, steamed veg, plain boiled rice, steamed fish or chicken. Thumbs down: anything deep-fried or sweet and sour, prawn toast, spring rolls, egg fried rice. Thai Thai food is great as it tends to feature lots of steamed or stir-fried vegetables. Thumbs ups: salads, stir-fries, steamed rice, broth soups. Thumbs down: coconut milk dishes, fried rice, peanut sauce, crispy noodles. Indian In spite of its reliance on frying, there are plenty of healthier choices. Thumbs up: tomato-based sauces, tandoori dishes, plain or basmati rice. Thumbs down: bhajis, poppadoms, creamy curries, pilau rice, naan bread. Firm up your bum, abs, legs and arms with this 10-minute home toning workout - ideal if you’re short on time and need exercise without too much fuss.