34 diet and fitness tips you need to know

26. Don't yo-yo diet
'Repeated weight loss and gain changes the structure and number of your fat cells, which ultimately make it much easier for you to regain weight you've worked hard to lose. Once created, fat cells never disappear, they can only shrink.'
Dr Diana Dell, author of Banish your Belly, Butt and Thighs Forever (£10.44 Pan)

• Read: No more yo-yo diets
• Try: Learn to master your metabolism
• Chat: Share diet inspiration and support

27. Eat negative calories
'A portion of brussel sprouts is worth 50 calories; yet 75 calories are used in digestion and absorption, so burning 25 calories of body fat. Other negative calories foods include broccoli, carrots, celery, leeks, apples, kiwis, satsumas and strawberries.'
Dr Caroline Shreeve, author of Fat Burner Foods (£9.74 Hamlyn)

• Read: Ten diet lessons to unlearn
• Try: Learn to calorie-count sensibly
• Chat: Get encouragement from other dieters

28. Up your fibre intake
'It is estimated that a third of cancers could be prevented by changes in diet. A diet which is high in fibre, and wholegrain cereal, and low in fat has the potential to prevent a number of cancers, including colon, stomach and breast cancers.'
Dr Gillian McKeith, author of You Are What You Eat (£7.69 Penguin)

• Read: Fortify your diet with fibre
• Try: Fill up on fibre
• Chat: Meet others trying to eat healthily

29. Banish the D-word
'Don't say, "I can't eat that because I'm on a diet". Say "I choose not to eat that because I know it's bad for me."'
Lee Janogly, author of Only Fat People Skip Breakfast (£5.99 Thorsons)

• Read: Does your idea of dieting cramp your style?
• Try: Ten tips for a positive life
• Chat: Meet fellow dieters

30. The two-day rule
'If you're trying to lose weight, don't let more than 48 hours go by without doing some form of exercise as it's important to keep your metabolic rate raised if you want to burn fat. Post exercise, your body burns calories at an elevated rate for at least four to five hours.'
Personal fitness trainer Chrissie Gallagher-Mundy author of Fat-Burner Workout: Fit and Fabulous in 30 Days (£12.34 Hamlin)

• Read: What kind of exercise burns the most calories?
• Try: Ten secrets of exercise motivation
• Chat: Meet other iVillagers getting fit