If your waist is expanding bit by bit, year by year, you may be eating too much fat. Vow to eat no more than two to three portions of fat per day – and tip the scale in the right direction.

Take action:
Replace the "bad", saturated fats found in meat, cheese and butter with the "good", monounsaturated fats found in avos and peanut butter. And keep an eye on how much fat you consume throughout the day. The following counts as one fat portion: 5ml margarine, butter, oil or regular mayonnaise; 10ml regular salad dressing; 20ml low-oil dressing or mayonnaise; 10ml peanut butter; a quarter of an avocado pear; 6 olives; 15ml sunflower/sesame seeds.

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