1.1. Fresh fruits and vegetables Fresh fruits and vegetables should be on your plateshould be on your plate

2.2. High fibre foodsHigh fibre foods3.3. Plain water (up to 8 glasses a Plain water (up to 8 glasses a

day)day)4.4. Food low in saturated and Food low in saturated and

trans fats such as rice, nuts trans fats such as rice, nuts and pastaand pasta

5.5. Low dairy foods such as skim Low dairy foods such as skim milk and low-fat yoghurtmilk and low-fat yoghurt

6.6. Zero-calorie TeasZero-calorie Teas7.7. Avoid Spicey FoodsAvoid Spicey Foods

1.1. Jogging – it is a great way to burn extra fat.Jogging – it is a great way to burn extra fat.2.2. Be more active in your daily lifeBe more active in your daily life3.3. Mix up your exercise to prevent boredomMix up your exercise to prevent boredom4.4. Find an exercise friend to keep you company, an iPod etc.Find an exercise friend to keep you company, an iPod etc.5.5. Include muscle-strengthening exercises such as push-ups Include muscle-strengthening exercises such as push-ups

and tricep dipsand tricep dips6.6. Have a solid goal in mind, such as running in a 10-Have a solid goal in mind, such as running in a 10-

kilometer fun run, and then stick to a training plankilometer fun run, and then stick to a training plan

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