You're only a few easy changes away from a fitter and more fabulous you. Hate the gym? Fed up of ineffective diets? "It's easier than people think to be healthier," explains Dr Marilyn Glenville, a nutritionist specializing in women's health.
Make a few small changes and your fitness and well being will steadily improve. You'll sleep better and have more energy-enabling you to make other small changes.
Snooze for 15% longer
The national sleep average is seven hours a night, so aim for eight. As we sleep, we release leptin - a chemical that controls body fat by signaling when we're full. If we're deprived of leptin through lack of sleep, we eat more. Plus, that extra hour in bed not only helps you lose weight, it boosts immunity too.
Increase food variety by 20%
We tend to eat the same ten to 15 foods every day, depriving ourselves of a winder range of nutrients. Add new foods, like fruit and veg of different colours, or new recipes. "Research shows a varied nutrient intake leads to a long, healthy life," says dietician Lyndel Costain.
Smile 5% more
"When you enjoy life, you smile and your brain secretes natural hormones like serotonin," says life strategist Pete Cohen. "These make you feel energized, which promotes a healthy state of mind." Serotonin also helps improve sleep, relieve depression and calm anxiety.
Cut salt by 30%
Too much salt can lead to water retention and high blood pressure, increasing risk of stroke and heart attack. The Department Of Health recommends a maximum of 6g a day, but most of us unknowingly eat much more. Ready meals, sauces, breakfast cereals and packet snacks are the worst culprits, so start checking labels and counting your salt intake.
Take 6% more breaks at work
This is equal to three ten-minute rests a day. Taking time out from your computer not only reduces your risk of eyestrain, but your arms, wrists and shoulders will benefit from the range of activity, too.
Boost strength by 7%
Forget exercise bikes - one weekly session of weight-bearing exercise, like aerobics or running, can make your body 5-10% stronger. Plus, "Muscles recover and repair by burning calories," says personal trainer Ronnie Burgess. "So even when you sit at your desk or sleep, you'll be shedding fat."
Slash portion size by 15%
Get healthy without missing your old habits. Studies show the more food we have on our plates, the more we eat. Long-term, this overeating increases risk of type-2 diabetes, cancer and heart disease.
Have 2% more sex
Bedroom antics three or more times a week may reduce your chances of heart attack or stoke by 50%, says recent research. So spend 30 minutes - about 2% of your days - showing your man just how much you love him.
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