Sick of hearing that all you need to do to reach your best body is to eat less and exercise more? Well, while this is true - here are some smart solutions to translate this saying into some action so you can reach your healthy body weight.
1: Start your day with a high fibre, low GI breakfast
Why? When you wake up it's most likely you haven’t eaten for at least eight hours so you need to refuel for the day and get your metabolism going. A high fibre, low GI breakfast will give you a steady release of energy throughout the morning and help keep you feeling fuller for longer. Stuck for ideas? Try untoasted muesli with trim milk and yoghurt, two slices of wholemeal toast and a poached egg or porridge with berries and yoghurt.
2: Reduce your portion sizes
Why? Many of us have portions that are bigger than we need – meaning extra calories we don’t need.
Meat should be no bigger than the size of your palm, and carbohydrate portions should be no bigger than the size of your clenched fist. Easy ways to reduce your portions are to use a smaller plate and fill your plate with half vegetables first – this way there isn’t a lot of room for oversized meat and carbohydrate portions.
3: Get physical
Why? Slimming down requires us to burn more calories than we take in and moving more is one way to help this process.
Incorporate more activity into your daily life – park your car further away, take the stairs instead of the lifts, or if you are too far up the building – get off a few floors earlier and then take the stairs to your floor. Other good ways to be more active are to go for a walk in your lunch break, deliver messages personally instead of via internal mail if the recipient isn’t too far away and getting up to change the channel instead of using the remote.
A good idea is to invest in a pedometer and track your steps. Aim to reach 10,000 steps a day. As well as adding more incidental exercise in, aim to get the heart rate up for 30 minutes a day 4-5 times a week.
4: Get rid of liquid calories
Fizzy drinks, juice and cordials are all sources of calories that can be cut from the diet to assist weight loss. Water should be your number one drink of choice. A 375ml can of coke contains 160 calories. If you drink a coke a day, cutting it out would mean that in two weeks, without changing anything else, you’d lose nearly half a kg of fat.
These solutions, along with some good goal setting, motivation and support will help you slim down and reach your goal weight in a healthy way.
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educe your portion sizes
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