If you’re over 35, watch what you eat
[For women in that age group tend to put on weight due to bodily changes]

Most women start putting on weight over the age of thirty-five years. Scientific research has proved that it is harder to lose weight the older you get. This is because your metabolic rate declines slightly from the age of 25, which means your body burns off calories at a lower level. This helps explain why 40% of women over 40 are overweight. Tackle it now before it takes hold.

Yoga is a very effective way of keeping off the pounds. It also makes you supple and serene. Or even just a brisk 30 minute walk everyday should be enough to stop you gaining unwanted kgs. You can also buy an exercise CD and play it and do the workout along with the CD. There are a number of low impact CDs available in the market now. I do a Jane Fonda ‘Easy Going Workout’ for 45 minutes which is very effective. It is mandatory, however, that you get your physician’s approval before you start on any exercise program.

Combat wobbly upper arms and bulging tummy by doing aerobic exercises. Try working out with weights to tone up muscles in these areas.

Just because you exercise, do not pig out. You have to run 11 miles to burn off a bar of chocolate. So a workout can never be a quick fix answer to a binge. What exercise can do is to improve muscle tone and metabolism and make you feel more energetic.

Rethink your diet when you are in your thirties as this is when most women start piling on the pounds. Cut down on fat, cakes, biscuits and ice-creams. Eat at least five portions of fresh fruits and vegetables everyday. Remember to step up your calcium intake to prevent osteoporosis. Milk, paneer and yogurt are all good sources of calcium.

There are three traffic signals guide to good eating. The food items under the red light are: fried food, pastries, cakes, pies, aerated drinks, potato chips, alcohol, mayonnaise, cheese, nuts, ice-creams and red meats. You should be careful with these items. Even small portions can make you fat.

The food items under the amber light are: cottage cheese, wholemeal bread, curd, whole pulses, boiled potato, grilled fish, paneer, baked chicken and bananas. These can be eaten in moderation.

The food items under the green light are: cucumber, carrot, tomato, cabbage, fresh fruits -- especially melon, sprouted pulses, lime juice and thin butter-milk. You may have generous helpings of these.

A proper diet isn’t something that will be finished in a few weeks or months. It should involve a complete change in your lifestyle. Exercising and eating healthy is a continuing process that extends to your entire life. Just keep this in mind. ‘You’re not a horrible fat blob -- you’re a worthy person who can and will lose weight.’