Archive copy by Jenni Baden Howard

THROW OUT YOUR BATH ROOM SCALES or at least don't hop on and off them continuously. Weight loss and fat loss are not the same thing. Sudden fluctuations in weight are usually attributed to fluid retention, which is why, at certain times of the month, you can gain several pounds. Weight lost due to fluid loss will be regained as soon as you have a drink.

CONTROL YOURSELF and don a pair of Donna Karan's hip-friendly tights for a smoother silhouette. DKNY Opaque Coverage Control Top Tights (£9.95) pull you in at all the right places. In a 70denier Lycira/Spandex mix, the allimportant firmcontrol top acts like a girdle on hips and stomach.

If you wear high heels for long periods, TREAD CAREFULLY. You are much more likely to suffer from backache, muscle fatigue, poor body alignment and bad circulation than if you wear flat shoes. Take the strain off your feet by lining high-heeled shoes with cushioned insoles. By varying the height of the heels you wear you can exercise the calf muscles and rebalance the body. Whenever possible, go barefoot orwearflat shoes.

Get your FAT FACTS right. Determine your ratio of lean muscle mass to body fat by having your body fat measured professionally at a gym or health club.1f you know what your body fat percentage is, it gives you a bench mark to work from and allows you to set realistic fat loss goals,'explains Louise Clark of The Fitness Professionals. ‘There are many ways it can be done. The most common method is the skin fold test, where callipers are used to measure fat at specific points on the body. This is very effective, provided it is done by a qualified instructor.'

Take a tip from The Body. ELLE MACPHERSON’S NEW FITNESS VIDEO, Elle Macpherson - The Body (Pickwick, £10. 99), may not turn you into a 6ft model, but the 45 minute workout, combining toning and strengthening moves with aerobic exercise and the expertise of Californian fitness guru Karen Voight, will help make the most of what you've got.

THE BOTTOM LINE, according to Carolan Brown, personal trainer and author of Bodywatch (Headline, £9.99) is to tone your bottom the quick and easy way. She recommends 15 squats three times a day to improve the shape and tone of buttocks. After just one week you will notice a difference.

SKIPPING tones the thighs,calves and buttocks, improves aerobic endurance, and strengthens the back and shoulder joints. Skip for 510 minutes a day. Start slowly and gradually build up your pace. (For best results incorporate this into a regular fitness routine).

For ultra-fast and effective STOMACH TONING, The Crunch (Telestar, £10.99) is a workout video from top fitness trainer and queen of the crunch, Karen Amen. 'Anyone can crunch, you just need a little time and commitment,' she says. If you need convincing, subscribers to her 10 minute tummy-toning method include Demi Moore and Claudia Schiffer.

STRETCH for five minutes before and after exercise. It's good for your body and your state of mind. Stretching prompts the brain to release feel-good endorphins, reports Martica Heaner in Curves: The Body Transformation Strategy (Hodder & Stoughton, £9.99). Hold each stretch for between 10 to 30 seconds. Never bounce or force a stretch. If it hurts, stop immediately. The American College of Sports Medicine recommends doing flexibility exercises for 30 minutes at least twice a week.

The current craze for ROLLER-BLADING is also a great form of aerobic exercise. 'The big advantage is that rollerblading puts no stress on the joints,' says Martin Hum of Rollerblade UK. Inline skating is becoming widely used in fitness training. For more information, tel (01539) 724740.

For a TRIM ABDOMEN in record time, exercise your abdominal muscles twice a day. Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head and gently sit up by pulling the muscles in towards your spine. Touch one elbow against the opposite knee, relax, then repeat on the other side. Repeat 10 times on each side, twice a day. To relax worked muscles, lie on your back, pull the knees up to the chest and hold for 10-15 seconds, then release. Remember, though, women's stomachs are naturally rounded, so don't over-do it.

BREASTS contain no muscle so it is vital to keep the underlying pectoral muscles in shape. Practise these simple push-ups every day to maintain muscle tone: relax shoulders and, keeping head upright, stand at arms length away from a wall. Place hands flat against the wall at shoulder height. Keeping body straight, breathe in and, bending elbows, lean as close to the wall as possible. Exhale and push back to original position. Repeat 10 times, gradually building up to 30 repetitions.

For fast and effective FAT BURNING AND MUSCLE TONING, invest in a NordicSport Ski machine (from £329). This piece of equipment, which you can use in the comfort of your own home, mimics the action of cross-country skiing. Unlike a step machine or treadmill, it gives both upper and lower body a simultaneous workout. For more information, call Freefone on (0800) 616179.

TO TONE ARMS and upper back, stand with feet shoulder-width apart and knees slightly bent. Holding light weights (1-2 lbs each), rest fists on shoulders with palms facing forwards. Exhale and try to tighten back muscles and shoulders as you reach your hands up overyour head. Concentrate on keeping your neck 'long' (don't hunch shoulders). Hold this position, breathe in, then slowly return hands to the starting position. Repeat 10 times.

If you want totake the EASY ROUTE TO EXERCISE, a session on a series of toning tables could be your ideal workout. The seven exercise beds, each designed to work a specific body part, literally do the exercise for you - all you do is lie back and go with the flow. Prices start at £18 for a 30minute session. For more information, tel (0171) 584 6620.

Try BACKSTROKE for tightening the abdominal muscles and toning legs and upper arms. Backstroke burns the most calories (500-800 per hour); front crawl improves body alignment and is good for the cardiovascular system; breaststroke strengthens the upper body and works the inner thighs (avoid this stroke during pregnancy, as it puts additional strain on the base of the spine). For best results, swim for 20 minutes at least three times a week and alternate strokes.

Speedo has created the WATER WORKOUT, a fitness programme similar to Step aerobics. The body weighs 90 per cent less in water, yet water resistance is 12 times greater than air resistance, so in-pool exercise improves muscle tone and strength much faster than out-of-pool activities. For more information on Speedo Aqua Step classes, tel (0115) 9296131.

Hyped as the CELLULITE-TO-GO miracle, body creams containing aminophylline, a compound for treating asthma which has recently been causing a stir in the US, have crossed the Atlantic. Research suggests that when massaged regularly into the thighs, hips, buttocks and waist, aminophylline triggers fat loss and banishes water retention. Now Body Tone cream (£19.95) with aminophylline is available at selected UK salons and by mail order from The Seymour Medical Group, tel (0151) 709 7227.

ALPHA HYDROXY ACID contained in Christian Dior's luxurious Svelte Vitalising Body Moisturiser (£19) is a milk-derived lactic acid which lifts dead skin cells and prepares skin for the formula's hydrating properties. In addition, it has the benefit of vitamin E to protect from free radicals.

The new THREE-STEP SKIN TREATMENT from Ultima II is The Basics Body Line: The Body Polisher (£18) gently sloughs away dead cel Is; The Body Silkener (£18) is a rich moisturiser; and The Body Shaper (£22) helps to firm and smooth skin. Alternatively, Carole Franck's Exfoliant Body Scrub (£18.20) removes surface skin debris with sunflower and apricot granules; the Body Milk (£15.95) rehydrates with lettuce, mallow and chestnut, and Relaxing Gel For The Legs (£18.20) contains camphor and menthol. For stockists, tel (01823) 421310.

LEGS have fewer sebaceous glands than other parts of the body, so they need intensive moisturising. Try JF Lazartigue's lnstitut des Jambes Repair Cream For Dry, Flaky Skin (£19), with vitamins A, E and F, and hydrating extracts of avocado, shea butter and wheatgerm. For a toning effect, apply Firming And Energising Gel For Loose Skin (£20), available from JF Lazartigue counters and centres. Shu Uemura's legcare products contain marigold, believed to restore a healthy lymphatic flow and camomile, for its calming properties. Massage oil-based Ethpital Eau Drainante (£20) into legs after bathing, or Ethpital Micro Foam (£15), a light mousse for the day.

The Universal Contour Wrap INCH LOSS TREATMENT can also help relieve skin conditions (including psoriasis), and is believed to have a detoxifying effect on the body. After being wrapped from headtotoe with bandages soaked in clay, you emerge with deep-cleansed, silky-smooth skin. For more information, tel (01784) 259988.

*. ELECTRONIC MUSCLE-TONING treatments promise effortless inch loss. Try a course of Arasys treatments, tel (0171) 486 3466, which utilise faradic currents to promote localised f luid loss and tone muscles. Or take a course of lonithermie, tel (01753) 833900, a treatment which combines galvanic and faradic currents with a thermal clay mask.

WATER THERAPY helps to boost blood circulation, revitalise skin and refine body contours. Target problem areas such as thighs and bottom using a highpressure shower head. Switch water to cold (10-12 ‘ C) for 20 seconds, then back to warm (36-38'C) for 12 minutes, and finish with a blast of cold water.

STAND UP STRAIGHT - slouching takes inches off your height and can make a dramatic difference to the natural line of your body. When you stand correctly even your stomach will appear flatter.

To overcome bad postural habits enlist professional help. A course of lessons in The Alexander Technique is the best method, particularly for those who suffer from back problems. For details, send an sae to The Society of Teachers of The Alexander Technique, 20 London House, 266 Fulham Road, London SW1 0 9EA.