Supplied by Arden Healthcare, SlimLines is a weekly advice column devoted to slimming, diet and exercise. Readers' questions are appreciated and a selection will be replied to in the column by its author, Alva Carpenter, a nutritionist and fitness expert with long experience of health problems associated with the Gulf countries

I have received many letters recently from overweight people who have spent many years trying to lose weight. Every time they go on a diet, they end up bigger.

The way to lose weight is to not go on a diet again. Diets involve physical as well as mental torture. I am always amazed when I read of the latest celebrity diet. I puzzle at the strange foods that you are expected to eat. Sellers of dieting books make their money out of making dieting seem like a science. You are forced to lead an abnormal life for the duration of the diet.

When you go on a diet, your body feels that there is a shortage of food, or a famine. Then the body's metabolism slows down to survive, you feel tired, and you use less energy. When you start to eat normally again, the body strives to recover the lost fat, just in case the famine returns. If you keep on going on crash diets, you teach your body how to survive the famine.

Your body loves routine and hates sudden shocks. If you want to make changes, do so gradually so that your body accepts the changes. I and my colleagues have had great success by suggesting positive, gradual changes that make the body healthier and fitter.

Use less salt
Why? Research shows that many foods contain far more salt than they did 20 years ago. On average, we now consume 9 g of salt a day, when the recommended limit for an adult is 6 g. High intake of salt is linked to high blood pressure by causing the body to retain water, which makes the heart work harder.

How? Instead of salt for flavour, use herbs, garlic, onions, lemon, and spices. Don't keep salt on the table. Cut down on potato crisps.

Recipe of the week:

Farfalle Pasta with broccoli and ricotta (Serves 6)

Ingredients
1 pound farfalle pasta
2 tbsp extra virgin olive oil
2 cloves garlic, crushed
4 cups broccoli florets
freshly-ground black pepper
1/8 tsp nutmeg
1 cup part skim ricotta cheese

Method
Bring a large pot of salted water to boil. Drop the pasta in it and cook for 12 to 14 minutes, until al dente. Meanwhile heat the olive oil in a large skillet over medium heat. Add the garlic and stir for 30 seconds. Add the broccoli florets, salt, pepper and nutmeg and cook for three to four minutes, till the broccoli begins to get tender. Remove from heat and place the broccoli mixture in a large bowl with the ricotta cheese. Drain the pasta and immediately toss it with the broccoli and ricotta.

When to weigh
If you're a woman, a good time to put the scales away is several days before or after your period. Because of hormonal changes, a woman's weight may fluctuate as much as eight pounds in a cycle. This has nothing to do with food. Also, avoid stepping on the scales the morning after you've indulged in a high-fat meal. Try to limit your fat during the evening meal because fat takes longer to digest than carbohydrates and the body processes slow down during the night. Some nutritionists even advocate not eating at all after 6.00 pm.

Letters
I am 14 years old, 163 cm and 45 kg. Everyone says I'm too skinny and I really want to have a normal body. My dad and mom are not skinny, but however much I eat my body doesn't seem to grow either in height or weight. I eat rice, soup and fruit for breakfast, a sandwich, a packet of chips, an apple and sometimes chocolate for lunch, and rice, meat, fish and vegetables for supper. I eat loads of fruits and vegetables because I like them. And I try to eat more fatty foods like chocolate and meat. I play tennis and badminton at least three times a week. Is there a way to gain weight? Please advise.
- XYZ

I think you are just one of those really lucky girls who are just naturally slim and can enjoy food. Your BMI is 16 so you are a little underweight. Girls' bodies do round off after they have finished growing – you are going to be nice and tall and slim. One day you will have a figure to be envied by all your friends. Make sure you eat a healthy diet with plenty of fresh fruit and vegetables. Make sure you are eating enough complex carbohydrates like rice and potatoes to give you energy. As long as you are eating a healthy diet you can stop worrying about the way you look and get on and enjoy yourself. If you think you look good, so will everyone else!


– Readers can send their questions to Alva Carpenter of SlimLines at Tabloid: fax 04-3429720 or e-mail tabloid@gulfnews.com . Alternatively, you can visit the website www.naturalhealthlines.com for more tips on slimming, diet and exercise