Rather than simply cutting calories - which is difficult to maintain over time - post-menopausal women should stop eating dessert, according to a new study. Researchers at the University of Pittsburgh found that laying off cakes and puddings produced the best long-term weight loss results among the over-50s. So what should you eat if you're still feeling peckish after a meal? You guessed it: fruit! It's rich in vitamins and low in calories. Need more persuading? 'Colourful fruits such as oranges and blueberries are all bursting with anti-ageing antioxidants which will protect your arteries and leave your skin looking more youthful, your eyes brighter and increase your energy levels,' says health guru Rosemary Conley.

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'If you eat less to lose weight after the menopause, you won't be able to continue to drop pounds unless you add exercise to your daily routine,' warns personal trainer Neale Bergman, a member of the Register of Exercise Professionals. 'Weight loss requires you to burn more calories than you take in each day. So try to engage in physical activity daily. It doesn't necessarily have to be structured. Just take advantage of any opportunity to get up and move around: tidy up, do some gardening or go for a 10-minute walk. A pedometer is a good way to stay motivated. Set yourself a target of about 10,000 steps per day, and you'll be surprised how much ground you cover when you're out and about.'

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As you grow older, regular resistance training becomes increasingly important - not just for burning calories and building muscles, but also to strengthen your bones, which tend to weaken due to reduced oestrogen levels. But you don't have to find time and inclination to join the gym. 'Try a five-minute morning weights routine,' suggests holistic practitioner Barbara Grimwade. 'Keep a pair of light dumbbells in your bedroom and commit to doing a warm-up stretch and a few reps before you do anything else each day. Aim for 10 biceps curls, 10 side laterals, 10 overhead presses and 10 lunges: lift for three counts, squeeze in for one count, then do a three-count return. This will take you less than five minutes - and you'll tone up without even noticing the effort.'

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Now, how much effort does it take to drink a glass of water? Almost none. And yet, too few of us consume the recommended eight to 10 glasses each day. 'But if you're serious about losing weight, drinking water is an absolute must,' insists personal trainer Neale Bergman. 'Water is quite possibly the single most important catalyst in losing weight and keeping it off. It suppresses the appetite naturally, and helps the body to metabolise stored fat. When you drink all the water your body needs, you'll quickly notice a decrease in your appetite. People often confuse thirst for mild hunger, so drink a glass of water whenever you start to feel hungry. And try to sip it to allow your body to absorb it slowly. Gulping it down will only make you feel bloated.'

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A stressful lifestyle can easily lead to weight gain, particularly in post-menopausal women. The reason? It's partly due to 'adrenal fatigue', warns Alison Brown, founder of  The Change Explained: 'With constant pressures in life, our adrenal glands - which monitor stress response and increase production of the 'stress hormones' cortisol and adrenaline - become overworked and eventually exhausted. When your body is constantly producing high amounts of cortisol, your appetite can increase. Consequently, you will have high levels of blood sugar and the excess glucose is stored as fat, particularly around the stomach.' So try to build a stress-buster - such as yoga, t'ai chi or meditation - into your weekly routine.

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Continuing the stress-busting theme, personal trainer Neale Bergman suggests you resist the temptation to stay glued to the television. The reason? No, it's not just so you can do some exercise instead. 'You may be surprised how stressful watching the TV can be without you even realising it,' he explains. 'It's so easy to absorb all the negative images and sounds of an invasive television. Plus if you're not slumped on the sofa, you're less likely to snack and more likely to move around. Any type of motion will create an emotion - making you feel good and more inclined to take healthier options in all areas of your life.' Likewise, steer clear of the computer and even your mobile phone in the evenings: that way you'll feel less stressed and more rested when you go to bed.

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Chances are you're eating just as much as you always have done - but the truth is you don't need to. 'As we get older we slow down and need fewer calories to function,' says menopause expert Alison Brown. 'Most of us will continue our usual calorie intake, which is now more than we need, and weight will start to creep up.' So what's the easiest way to reduce your portion sizes without noticing? 'Use smaller plates and bowls,' says personal trainer Neale Bergman. 'Substitute a medium-sized plate or bowl for a large one and you should reduce your calorie intake by around 20 per cent.' Simple!

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Embarking on a new long-term health regime can seem pretty daunting - but the trick is to think yourself healthy first. Hypnotherapist Dominic Knight explains: 'The ability to reach your desired weight comes down to the workings of your subconscious mind. The subconscious can't distinguish between something that is imagined and something that is real. So if you continually imagine yourself living life full of energy, eating the right foods and exercising regularly, you'll gradually start doing it for real. Any human behaviour that you rehearse continually for approximately three weeks becomes habit-forming. So start thinking positive thoughts now and the rest will come.'

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No, we're not suggesting a hardcore detox - far from it! 'When you're trying to lose weight, it's important to support your liver,' explains nutritional therapist Natalie McAdam (www.divinenutrition.co.uk). 'If the liver is overloaded, toxins will be stored in fat cells and your body will fight hard to keep hold of them.' Her advice? 'Start the day with hot water and lemon to kick-start your digestion. And eat plenty of cleansing vegetables - including cauliflower, broccoli, cabbage and Brussels sprouts - which help boost liver function. A hot bath with Epsom salts a couple of times a week will also help draw out toxins.' Oh, and to really give your liver a rest, go easy on the alcohol. (But you knew that already, didn't you?)

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So you've spent the entire weekend curled up on the sofa eating chocolate cake and watching reality TV? So what? Every health or weight loss regime has its off-days: the trick is to bounce back from them. And be realistic. Try not to set yourself targets and tasks that are doomed to failure. 'Don't limit yourself with all-or-nothing thinking,' says holistic practitioner Barbara Grimwade. 'It's better to exercise three or four times a week for 15 minutes and enjoy it, rather than work out for an hour once or twice then never do it again because it takes up too much time. The important thing to remember is to do exercise you enjoy because you'll be much more likely to stick to it.'

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