You will feel good after taking your tasks and doing them regularly

Trust me your body will thank you for eating the salad, you will feel full of energy and quick in thought. However eat the Big Mac and your body will be slow and lazy and often depressed.

Same thing with exercise... it's much nicer to lie in bed longer, or to sit on the sofa watching TV than to start running... but the extra energy feels amazing. I got hooked to running in the mornings... when the world was quiet, the sun rising and the birds singing... once it becomes a habit you just do it naturally.

Extra time for exercising is one thing that many people complain about...

Rule #1 is you have all the time you need, you problem is not time - it's priorities...

And changing channels is not work, throw that channel changer away! TV sucks! Everything is designed to make you unhappy. Want me to prove it?

Well why don't you tell me the last program you saw that was based on happy people?

(NOTE: I'm not a sports fan, but I'm not talking about watch a football game, or your chosen sport - of course wouldn't it be more fun to be out there playing?)

Most shows are dramatisation that show people going through problems, you are either supposed to watch OR watch and laugh. But these programs are a substitute for life... they are not life... and by watching them you are losing your own life... I'm serious!

If you watch more than a couple of hours of television a day it may well be rotting your social life. I have included information on films to watch... these are better so rent films instead. This is because you don't get sucked into watching something else after (then something else and then something else... etc) and are gernerally more interesting than a TV program.

For one thing they don't contain adverts! Adverts are the worst of all... they are attempting to sell you things you don't need by making you feel bad... yeah all the people look happy in the adverts... guess why? To make you want to be happier... assumption you are not happy enough now... I mean how happy can you be sitting on a sofa, not moving for hours - possibly alone, watching a small screen.

Oh and what about the adverts that start out... "Are you suffering from XXX?"... Or "Feeling bad because of XXX?" and so forth... these are FOR REAL going to make you feel worse...

But still the best thing is to get out there in life and do something yourself.

• Take a salsa-dancing lesson
• Join a squash club
• Play football with some friends

Remember if it’s hard work to keep up or you feel self-conscious then it will get easier. People may give you hassle about it, but many more won’t. You will be genuinely surprised by those that offer encouragement and show respect for the effort you are making and what you are doing.

I've always been warmed by the other joggers who say a happy good morning, or offer words of encouragement to keep going. And keep this in mind you don't see many fat joggers... because stick with it for a couple of months and you'll shed pounds.

this is the same for boxing classes, playing squash and everything else. I know you fear that other will laugh or make rude comments, but I am telling you this is in your head and if you get out there you'll meet the 99% of poeple who will respect your commitment to imporving yourself and envourage you.