servings of fruit and three servings of vegetables per day.The new rule Eat two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange

calories' worth of after-dinner treats. These might range from 60 calories in an apple, to 100-150 calories in a pot of fat-free yoghurt or rice pudding, or 170 calories in a bottled beer.Say 'yes' to hot chocolate: Look at the benefits. First, it

two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange, peach or pear or three plums or eight strawberries. One portion

, celery, dry cereal, pretzels and your other favourite low-fat snacks. Make a habit of carrying a bag or two with you for those desperate moments when you're considering a bucket of buttered popcorn at the cinema (1000kcal), a large bag of wine gums (750

-calorie choices. 170g of lean protein (such as skinless chicken) will give you about 380 fewer calories than 170g of high-fat protein (such as steak). And most people who eat steak consume a lot more than 170g.Day One: Running Off The Pounds | Day Two: Best

in Days 2-5 are for Runner's World magazine subscribers only. (The good news is that you can get instant access to the articles, 12 issues delivered to your door, AND 30% off here). To begin with, here's how to make the most of running for weight loss

already have the weapons you need to win the battle of the bulge. To ensure ultimate victory, you can see all 29 here. Otherwise, enjoy these 10 as a preview - and if you want to subscribe, you can save save 30% right here.Run Off The PoundsAdd 15 minutes

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

kilogram (2.2lbs) of body fat, you need to consume more than 10,000 calories or: 30 fresh cream chocolate eclairs; 167 custard cream biscuits; 3 packets of butter; 36 cinnamon bagels; 80 choc ices; 52 pints of skimmed milk; or 66 packets of salt and vinegar

and mackerel. But that often isn't the case in the typical western diet, though active people tend to have fairly healthy diets. "We now consume 20:1 omega-6 fats to omega-3s," says Jonny Bowden, author of The 150 Healthiest Foods on Earth. "Our inflammatory