A BETTER BODY IN 15 EASY STEPS

Nutritionists advise you should consume most of your calories in the morning. As the day goes on, your metabolism slows down, so your body is more likely to store extra calories as fat.

'Studies show that many overweight people consume 75% of their calories in the evening,' says nutrition writer Barbara Jacob. So don't skip breakfast and eat regular meals during the day. That way you'll be less inclined to eat a huge dinner at night.

Healthy hair will give you confidence. In her book Nine Ways to Body Wisdom (Jonathan Ball R102), healer and naturopath Jennifer Harper recommends scalp massage to improve hair condition. This works on the basis that stimulating blood flow will add thickness by increasing the width of each hair. Try the Ayurvedic method: with your fingertips, massage your scalp with warm sesame oil (blended with a few drops of calming lavender or uplifting rosemary essential oil), using circular movements.

Continual references to your body shape will tell others you're unhappy with it and reinforce this message to yourself. Your attitude to your figure is often a barometer of how you feel about your life in general. For instance, you're moaning about the size of your thighs, but you may really be unhappy about your job or your relationships.

Psychotherapist Janice Alpert, who specialises in weight issues and eating disorders, believes that when you ask others the question, 'Am I fat?', you're asking for reassurance that the other person will like you no matter what size you are. So think twice before you criticise your body. Instead, try to say something positive about yourself or compliment another person.

The vitamins and minerals we get from our diet feed our skin and hair. These nutrients are released by our digestive systems into the blood, which transports them to where they're needed most. Keep skin and hair looking good, says nutritional therapist Denise Mortimore, author of The Complete Illustrated Guide to Nutritional Healing. She suggests reducing your intake of sugar, refined carbohydrates and saturated fats (in butter and some meat). Eat plenty of vitamin A-rich fruit and vegetables, such as apricots, carrots and spinach.

Any form of aerobic exercise that raises your heart rate consistently will help you stay in shape. You're exercising aerobically when your heartbeat is faster than normal but you're not out of breath. Cycling, swimming, walking and dancing all work the large back and leg muscles, which burn the most calories.

For real improvement, aerobic exercise should be done for 20 minutes, two or three times a week. Regular aerobic exercise will give you more energy, improve your self-esteem, increase your metabolic rate, reduce stored fat and give you a toned body.

The rule is to eat little and often. Fitness trainers say if you don't eat regularly your insulin levels will fluctuate, causing your body to store more fat. Eating four to six smaller meals a day can therefore raise your metabolism and help you burn fat. One way to do this is to keep nuts or dried fruit at work and nibble on them throughout the day. This will also reduce afternoon energy dips.

Consider your lifestyle as a whole when deciding on a diet or exercise programme. For example, regular gym sessions or a strict and complex diet may not suit you if you are a busy working mother. So find something that fits in with your routine: buy low-fat versions of your normal foods, or try the activities listed in 'The low-cost guide to burning calories'.

A poor body image can lead to a hunched posture that reinforces low self-esteem, while consciously opening up your stance gives out a message of confidence. Not only does a good posture make you look slimmer; it also improves your digestion and facilitates your breathing.

For the perfect posture, keep your shoulders down and stand with your weight on the outside of your feet, keeping your big toes on the ground. Tuck in your chin and imagine being pulled up by a piece of string attached to your head. You can also try Pilates exercises, which improve the body's postural habits.

Believe it or not, but learning to relax can help keep you slim. Says lifestyle expert Mary Sawyer, 'Stress releases fatty acids, which are redistributed through your bloodstream and stored as fat.'

Try this technique to give yourself a soothing neck massage when things get particularly stressful: reach behind your neck and place your thumbs just below your ears and your fingers along the back of your head, then move your thumbs and fingers in small circles for 10 seconds.

Deflecting compliments with a negative response will send your brain a message that you're not worthy of praise. A healthy attitude to your body means accepting your natural body shape û then you can work to improve your shape sensibly with diet and exercise.

Throw away clothes that are more than one size too small and haven't been worn in years. Storing these stops you from enjoying the present û we're always waiting for a time in the future when we'll be happy with our bodies. So stop thinking 'I'd be happy if I were a size 10' û and enjoy your life today instead.

Counting calories can make you lose sight of the health benefits in food. Most low-calorie pre-cooked meals are full of additives and preservatives, with few vitamins and minerals, while a freshly prepared meal will always contain more goodness. Remember that the food type is important, too û even if the calorie intake is the same, a high-fat diet is more likely to lead to weight gain than a high-carbohydrate or high-protein diet.

Many experts believe that food combining can help you shed excess kilograms and feel energised. Food is divided into categories: proteins, like meat, fish, dairy products and eggs; and starches (carbohydrates), such as bread, pasta, rice, cereals and potatoes. Neutrals are foods that