How to use up more calories

Our bodies have a "basal metabolic rate", which is the rate they bur up calories while at rest. For many women this is around 60 calories per hour and every time we move we use up extra calories.

So you need to find way of increasing the calories you use up by taking regular gentle exercise. Here are some tips and guides on ways to burn an extra 250 calories a day.

• 20 minutes walking (10minutes each way) to and from work. Get off the bus one stop earlier. 120 cals.
• 2 minutes waling up stairs at work instead of taking the lift. 20 cals.
• 15 minutes mowing the lawn. 105 cals.

Total 245 calories burnt.

• 20 minutes dancing to a CD instead of watching TV. 130cals.
• Two 3-minutes sessions of marching on the spot while waiting for the kettle to boil. 33 cals.
• 15 minutes briskly mopping the floor or walking at lunch time instead of sitting reading. 90 cals.

Total 253 calories burnt

Make sure the ways you exercise fit in easily with the rest of what you do each day or you won't keep it up.

Here are 10 ways to exercise towards a slimmer you:

1. Dancing (Ballroom) 84 cals.
2. Walking slowly (4km/hr) 96 cals.
3. Light housework. 99cals.
4. Food shopping. 102 cals.
5. Cycling. 106 cals.
6. Swimming (slow) 211 cals.
7. Running (slow, 8km/her) 252 cals.
8. Marching (rapid) 234 cals.
9. Ironing. 54 cals.
10. Cooking. 74 cals.