Happy HourSurvive it: Alcohol stimulates the appetite, so pre-empt that hunger with a protein-rich snack. Don’t linger at the bar if unhealthy foods are within reach. Order  low-calorie drinks, such as a small glass of wine or a light beer

OptionsKeep moving: Studies have shown that small extra movements can burn an additional 200 calories a day. That's 20 pounds a year. You burn additional calories with any sort of movement, even fidgeting. So park your car further from the shops, take

you’re dying of hunger.We are willing to bet that your metabolism, your calorie-burning furnace, is stuck on low. Especially if you’re older than 30, at which point your metabolism begins to drop by about one per cent a year. But you don’t have to take

-pace bandA tool for race-day. Type in your target time, then print out and wear this band. It shows the mile or kilometre splits you'll need to hit along the way. Useful for all distances, particularly the marathon. Calorie CalculatorType in your weight

chicken breast with oil. Bake for 35-40 minutes.Try Art Smith's steel-cut oatmeal risotto or find out how he shed stones without giving up comfort food.The SkinnyCalories 323Carbs 27gFat 7gProtein 39g

Don't dismiss free weights as the preserve of oiled-up gym bunnies obsessed with six-packs and their reflection. Normal people can use them to burn calories and become stronger, which will help improve both technique and stamina for next season

over the pasta and spread evenly in the dish. Top with parmesan and breadcrumbs. Bake for 20 minutes.The SkinnyCalories 420Fat 15gCarbs 57gProtein 20gThe HealthySwap white pasta and breadcrumbs for brown varieties to lower your risk of developing

1. The Fat- Burn ZoneMistake: Running slowly to stay in the 'fat-burning zone'.Why it keeps you fat: The body uses more fat when you're jogging along than when you're running hard, but the total calories you'll have burned by the end of your

Running is one of the very best ways of shedding unwanted weight. Only cross-country skiing tops running’s calorie-burning capacity – but you’re probably more likely to have a pair of trainers than a pair of skis. Read on for the right ways to run

The chef: Runner Rocco Dispirito also enjoys the challenge of triathlons. ‘I’m a person of extremes and it sounds like a sport that was invented on a dare,’ says the half-Ironman and author of Now Eat This! 100 Quick Calorie Cuts (£9.89, Grand