Top 30 ways to lose weight or burn fat

21. Log off the Laptop and put the book down

I know its hard but you are eating. If you focus on what you are doing you are more able to control it. Besides, the crumbs and fats that can make a mess of both online and offline reading devices.

22. Use smaller serving spoons

If you use smaller serving spoons you'll take smaller servings.

23. Internet Shop to avoid buying food on impulse

Internet Shopping is a great way to avoid the traps set by the big supermarket chains to get you to buy more and purchase impulse buys. However, time saved by not physically shopping must be spent by exercising - e.g. go for a walk.

Can chocolate be good for your heart?

Researchers have discovered that eating large amounts of chocolate can significantly reduce the risk of stroke and heart failure, as well as diabetes, metabolic syndrome, reduce blood pressure, improve brain function and lower cholesterol. Is chocolate the super wonder 'drug' that can save the world? No, probably not.

The University of Cambridge researchers analysed seven studies into chocolate consumption covering over 100,000 people from the United States, North America, Japan, Germany, the Netherlands and Sweden.

The results showed that people who consumed a large amount of chocolate were 37 per cent less likely to have heart problems.

"We found that high chocolate consumption was associated with about a third decrease in the risk of cardiometabolic disorders - 37 per cent in the case of any cardiovascular disease and 29 per cent in the case of stroke prevention." the researchers said.

Why this should be the case seems to be down to the large amounts of polyphenols in cocoa, chocolate's main ingredient. Polyphenols are similar to antioxidants and protect healthy cells from being damaged.

The downside is, of course, the high calorie count and fat in chocolate. If you increase your consumption of chocolate you risk increased weight and thereby put your heart at risk, among other things.

The Dieticians Association of Australia (DAA) recommend that you limit yourself to 20 grams or four small squares of chocolate a day.

"We don't know why it's so good for our heart and there's more research to do." she said.

The Heart Foundation is less convinced:

"The best way to get enough antioxidants is to eat a variety of plant based foods, such as vegetables, fruit, legumes, wholegrain breads and cereals as well as nuts and seeds every day."

24. Reorganize your cupboard

Reorganize your cupboard where you keep your food. Fat things should be furthest from your eye line. Conversely fruit and other "healthy" low fat food should be in your face if not in your mouth.

25. Remove packing and put your fat food into containers with a lid so that:

a. You can't see them.

b. Your eyes aren't seduced by the food producers marketers

Treat and snack foods should be out of sight and out of mind. Seal in non-transparent containers and place on top shelves of the pantry. Place healthy, low-energy foods at the front of the pantry and fridge.

26. Reorganize your fridge

Same idea but it is little harder with a fridge. Put the bad stuff in a compartment and again, if possible, put it in a non-transparent sealed container. Wrap tempting leftovers in tinfoil and store at the back of the fridge. If they go moldy you won the battle.

27. Take a walk before dinner

This is a good way to burn calories but it should also reduce your need to eat. In a study of obese women conducted by the University of Glasgow in Scotland discovered a brief pre-dinner walk reduced their appetite.

28. Avoid cheese

I love cheese to but it should be a luxury or treat - not a stable.

29. Take the stairs

Just check first you won't set off a fire alarmed door.

30. Use smaller plates and bowls

Smaller sizes makes the food volume appear greater and discourage overeating. The smaller the plate the bigger the meal appears. We eat with our eyes rather than our stomachs.