7556-110GET FIT FOR 05: Are you thinking about shedding a few pounds? Before you try a drastic diet, stop and think about whether all the effort is worth it as over 90 per cent of 'short-term dieters' end up heavier one year later.

There is a better way. Gradually make life-long, less drastic changes.

Proven dietary strategies from research on people who have lost weight and maintained this loss for five years include:

Being more active. Start gradually if you are unfit and speak to your doctor if you have any medical condition.

Try to build up to at least 30 minutes of any activity that leaves you slightly out of breath for at least five days each week.

Eat regular meals and snacks, including breakfast.

Reduce your intake of fatty and sugary foods and alcohol.

Eat more fruit and vegetables five or more portions each day.

Get help and support from family and friends.

Devise your own weight loss strategy that fits into your lifestyle.

Make these changes gradually and aim to lose weight slowly (no more than 2lbs 1kg) each week) and this time next year you will not only be lighter but you will be fitter too.

Recipe

This is a beautifully coloured, quick and tasty soup, which freezes well.

Quick pea and lettuce soup

Serves 4

Ingredients:

1lb/ 450g frozen peas

1 green lettuce any type you like

1 medium onion roughly chopped

1-2 cloves of garlic sliced

One and a half pints (825 ml) chicken stock- bought ready made or made from 1 stock cube

1 dessertspoonful of any vegetable oil

Ground black pepper

Heat the oil on a moderate heat in a large thick-based pan. Add the onion and cook for around 5 minutes until soft. Add the garlic and lettuce and sweat for 2-3 minutes. Add the stock. Bring to the boil. Add the peas. Cover and simmer for 10 minutes. Liquidise.