Regular exercise and reducing your calorie intake is more effective for weight loss than exercising on its own or just cutting back on what you eat. Photograph: Thinkstock

There are no short-cuts to weight loss but there are strategies to support your ability to exercise and get fit, says Paula Mee

You are – to a large extent – what you eat. Paula Mee gives tips on how to guard against weakness

In a short few years our tableware and crockery has increased in size so quickly that many dinner plates now need to be handwashed. Photograph: Thinkstock

Even reducing the size of plates and bowls can help us to consume less calories and drop stubborn pounds, says dietitian Paula Mee(...)

Salmon: oily fish is rich in omega-3 fatty acids, which are anti-inflammatory and important for the reconstruction of the damaged myelin sheath and cognitive function. Photograph: Thinkstock

Good diet helps reduce fatigue, improve your mood and maintain strong bones

Casual buffet-style suppers work really well. Guests can help themselves rather than have a meal served to them. That way everyone is in control of their portion sizes and the breadth of foods they wish to enjoy. Photograph: Thinkstock

Paula Mee helps you get your menu sorted this Christmas for all of your guests, and their preferences

Foods such as milk that are high in SFA and also high in calcium don’t seem to raise harmful LDL cholesterol fractions. Photograph: Thinkstock

Saturated fat has had a bad rap in recent years, but it might not be entirely deserved

New legislation means 14 ingredients that cause a reaction in some individuals will have to be identified on packaging

Food businesses need to be aware of the food allergens they handle

Quick fixes won’t work: the only way to diet effectively is to change longstanding habits

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