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Out of sight, out of mind, the old saying goes. In winter, as we trudge around in overcoats, boots and stockings, it seems that those extra kilos, corns and dry skin are no big deal. But when the heat comes and it's time to show some skin, what had gone unnoticed is suddenly more obvious than ever.

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Perhaps the main objective and first obstacle to tackle is that excess weight. It goes without saying that the best strategy is to take care of yourself year-round, getting exercise and consuming a balanced, low-calorie diet. But this is not always possible, and as time is of the essence, there are some emergency measures you can take to get ready for the warm weather. So-called express diets are efficient, although they must be done only in exceptional circumstances, strictly follow their established timetable and be completely healthy because these are in fact nutritional strategies that are not balanced.

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You can lose up to three kilos in three days on a diet centred around yogurt and fruit. You eat cranberries, raspberries, grated apple, grapes and oranges, at the rate of one piece or 100 grams of each kind of fruit, and four yogurts, per day. It is a diuretic and low-calorie diet composed of healthy foods but lacking in essential nutrients. That's why it's important not to carry this diet on for too long. Over 15 days you can lose 5 kilos with a diet that eliminates carbohydrates and fats. It allows only eggs and vegetables (asparagus and lettuce), some kinds of fish, non-fat dairy products and skinned chicken. You must drink two liters of water a day. Those who have cholesterol problems are to avoid this diet, as are people with liver, kidney or uric acid problems.

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Another efficient way to lose weight, firm up and battle cellulite is with sports. If you are not used to getting exercise, it is best to start off with walking. It is an activity that is also good for the heart and blood pressure. But you have to take this seriously, and walk at least four times a week at a vigorous pace, quicker each day. The distance should also increase until you reach 4 or 5 kilometers each time you go out. To truly burn calories without risking their health, a 40-year-old person should get their heart going to at least 117 beats a minute but not exceed 153. It is essential to walk with the right shoes and clothing, at a time of day when it is not too hot and with a bottle of water. The paces need not be long, and it is good to walk when you are relaxed and accompanied. That way it is more stimulating and fun.

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Besides getting rid of the fat that lurks under your skin, it is also important to get skin looking healthy. It is the body's largest organ, the one that protects it from the outside, and its condition reflects whether we are healthy, eat well, drink enough fluids and live a healthy lifestyle. To keep your skin healthy and attractive it is recommended you consume lots of foods rich in betacarotene, a precursor of vitamin A. These include peaches, apricots and carrots. Betacarotene helps you get tanned and protects against sunburn. It is also good to get a lot of vitamin C from, say, citrus fruits and parsley, to avoid cellular oxidation, and magnesium from almonds. As for external care of the skin, a basic element is a daily cleansing with non-abrasive soap or cream, as well as moisturizing and nutrition.

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Once a week you can do a deeper cleaning with a mask or exfoliating cream. But with both the face and the body, don't overdo when it comes to cleaning. As mild as it may be, any soap dehydrates the skin and can cause itching, dryness and changes in the natural pH level. It is enough to shower once a day, and you need not use bath gel every day, except in genital areas and others that perspire a lot. After taking a shower you must moisturize your body, especially the knees and elbows, with a bit of cream.

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Medicinal plants are another way to protect and nourish the skin. They include oil from borage, corn, almonds, flax, wheat and primrose. You can also fashion masks from cucumber, which alleviates irritation, tomato, which is an astringent, and peaches, which are emollients when mixed with yogurt and honey. Rosemary is good for masks that refresh and cleanse.

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And what about the feet, the forgotten extremities of body care? The most basic premise is that you must wear the right shoes; getting it wrong is the cause of many problems. They must be flexible and comfortable, with a 3-cm heel and made of solid materials. Socks matter too: always made of linen or cotton so the feet can breathe. To fight corns, use a bit of pumice if they are small but see a doctor if they are extended over much of the foot. It is essential to dry your feet properly when you get out of the shower and use a product to curb perspiration. Moisture can lead to fungus. Always cut your toenails straight across and not too short. And if you paint them, use a good enamel. Today there are treated, hypoallergenic polishes with vitamins and hydroceramids.

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