Complete your food diary every day, stay within your calorie allowance and you WILL lose weight

or your money back.

Fight Cholesterol

Too much cholesterol circulating in your blood clogs and narrows your arteries which can increase the risk of heart attacks and strokes.

It's not all gloom and doom you can lower cholesterol:

1. Increase the amount of soluble fibre in your diet by eating more whole grains - eg wholemeal bread, high fibre breakfast cereals

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2. Reduce saturated fat in your diet - mainly found in beef, pork and lamb. Skin on poultry also has a very high concentration of saturated fat

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3. Load up you plate with fruit and vegetables which contain essential nutrients for optimum health; including plant statins that help to lower cholesterol. Aim for at least 5 portions per day

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4. Top up the garlic in your meals

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5. Use olive oil to cook with - remember, although olive oil is better for your heart than other cooking fats, it still contains as many calories!

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6. Increase the amount of Omega 3 in your diet by eating oily fish such as herrings, kippers, sardines and pilchards. Remember if they're tinned try to get them in brine, not oil.

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You can monitor your fat, fibre and fruit and veg intake using the food diary and tools in Weight Loss Resources.

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