To find your true weight, step on the scale first thing in the morning after you've gone to the bathroom. Use that as a guide throughout your wellness programme.

Don't be discouraged if your weight suddenly seems to increase even though you've stuck to a sensible diet and exercise plan. Did you know that your weight fluctuates up to 2.5kg in a day as you eat, drink and even take a shower?

Here's what I found out when I recorded my own weight 8 times in 1 day. Using my example as a rough guide, take your own weight and see how it changes within a day.

* Zulkifli Abd Kadir is an Associate Professor of Sports Science at UiTM, specializing in 'exercise for health and high performance sports' with more than 19 years experience. He also sits as the 'Deputy Chairman of the National Coaching Board' and is responsible for setting up the gymnasium at the National Sports Council of Malaysia.