Follow these handy hints to get you looking good in the summer.

How Often?

* It's good to exercise at least 3 times a week, but remember for your health that once a week is better than not at all.

* The effects of exercising will show after just a few weeks.

How Long?

* If you are very unfit, start with a 20 minute work out.

* Once your condition improves, you can train for 30-60 minutes depending on your goal.

How Hard?

* Pain does NOT mean gain! An efficient workout is definitely the best way to control weight and improve your fitness. It's good to work up a "glow" but still improtant to be able to talk comfortably while exercising.

General Tips

* Walk or run instead of getting taxis or buses - not only will you be fitter you will save some money too.

* Take the stairs - when you are confronted with a lift, don't take the easy option.

* Aim to drink about 4 pints of water a day.

* Eat around 4 to 5 portions of fruit or vegetables per day.

* You can still eat the things you enjoy, it's all bout things in moderation. Don't have a whole chocolate bar, stick to a couple of pieces and an apple to fill you up. You will be amazed the less you eat sugary things the less you crave them.

* If you feel hungry wait ten minutes as the brain doesn't register that it is full until 10 minutes after eating.

* Make sure you drink plenty of fluids as the body can mistake hunger for thirst.

* Keep a diary of what triggers hunger, i.e keep a diary and examine any patterns. For example you realise you want a chocolate bar when you are watching TV - as you are bored. Or whether a specific thing or person triggers you to eat.

* Carbohydartes are a good source of energy. These are foods such as, rice, pasta, potatoes, cous cous.

Just remember everything in moderation, take it easy.