- Exercise for 20 minutes 3-4 times a week. Research has shown that 5 minutes of warm-up, 10 minutes of interval training where you push yourself to your limit for short periods of about 30 seconds and then take a 30-second rest, with 5 minutes of cool down can be very successful in assisting with weight loss.
- Choose your ingredients carefully, nutritionally dense foods are more satisfying and satiating which means you will require fewer calories and are less likely to start looking for high sugar, packaged snacks.
- Never go hungry to a social gathering where there is likely to be unhealthy snack food. Fill up on good quality, real food before you go and you will be much less likely to deviate from your eating plan.
- Be organised: make sure your fridge and cupboards are stocked with all the ingredients you need to make healthy meals and snacks as well as snacks for when you on the run. If you think all these things through and shop appropriately, you won’t feel the need to order take out or grab fast food on the run. Keep single portions of mixed nuts, whole fruits, individual serves of hummus, a good supply of veggie sticks, available in your fridge, so you always have something to take out with you.
- Get a friend involved, you are much more likely to stay on the straight and narrow when someone else is watching you, you can be there to support each other, you can exercise together which also means you are less likely to find excuses to pull out.
- Keep a food diary. When you write down everything you eat, when you see it all in front of you, you can assess what you are doing well and what needs to be changed. Sometimes you will realise, you are eating too much or too little, or too much of something. When you are rushing about your daily life, you may just go with the flow, but when it’s all written down in front of you, it’s easier to assess.
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