2018 is upon us and after what I’m sure was an amazing festive season it’s time to get back into gear when it comes to our health. Here are some simple tips to help get you motivated and ready to be healthy in 2018!
Start your day the right way
Skipping meals may seem like an easy way out when you are trying to limit the amount of food that you’re eating however many people underestimate the detrimental effects it can have. Try to spread out your meals over the course of the day to ensure that you are providing your body with everything it needs to keep you going. This way you will prevent your body from going into “conservation mode” where it will burn less calories and hold onto energy ultimately storing it as fat. A common meal people tend to skip is breakfast and this can wreak havoc on your eating habits for the rest of the day. Always start your day with a healthy breakfast such as an egg with a slice of low G toast, or a bowl of oats, or bran cereal.
Have a health goal
Everybody is different and we all have different goals when it comes to our health. Make a list of what you want to achieve and remember to make it SMART (Specific, Measurable, Achievable, Realistic, and Time-based). For example: “I would like to lose 6kg in the next 3 months by losing ½kg per week. I will have 3 meals per day including half a plate of vegetables at lunch and dinner, and I will exercise for 45 minutes on Monday, Wednesday and Friday mornings.”
Eat right AND exercise
It is important to include exercise as part of a healthy lifestyle to achieve your health goals. Remember that exercise is not only limited to the gym so try to include a variety of activities so that you don’t get bored or tempted to not exercise. You could go for a walk or run along the beachfront, or go for a hike, or play a sport that you really enjoy.
Make it a team effort
Having a support system really goes a long way in helping to change your eating and exercise habits. Try to get your roommate, partner, or even the whole family involved! Take turns cooking delicious healthy meals – have a look at our recipes for some ideas , and join each other for exercise sessions.
Mindless vs Mindful eating
Mindless eating refers to eating when you are not really hungry, or in response to an emotion such as sadness. This often leads to grabbing sweet foods, or fatty and salty foods and wolfing it down very quickly. Mindful eating on the other hand refers to placing emphasis on the experience of eating and being more aware of what you are eating and ultimately helps you to improve your relationship with food. Try to sit down at the table for meal; enjoy them with friends and family whenever possible; and take your time to savour each mouthful of food. Use the 20:20 rule – your meal should last 20 minutes and you should chew each mouthful 20 times before swallowing.
Remember, if you look after your body, it will look after you! For a personalized meal plan to suit your unique needs and achieve your health goals for 2018, make an appointment here.
Article written by Simone Petersen RD (SA) [/vc_column][/vc_row]