Make Simple, Realistic Changes!

Make realistic changes to your eating and activity habits in a series of small steps. Set gradual goals you can achieve and measure. For example, first switch from full-fat to reduced-fat dairy products. Once you’ve mastered this, change to low-fat dairy products. Focus on changes you know you can stick to.

• Be prepared to eat healthily. Stock your cupboards and fridge with healthy foods on hand for fast meals and snacks. Cook extra portions of healthy meals to store in the freezer, so you can reheat them when you don’t have time to cook. Plan a menu for the week and take healthy foods with you to eat at work or school.
   
• Try to eat regular, balanced meals containing a variety of healthy foods. Focus on what you can eat, rather than what you shouldn’t eat. Eat at a slow pace to a comfortable level of fullness. This will give you time to register how much you’ve eaten. Wait a while before deciding whether or not to eat a second helping.
   
• Make your meals as filling as possible by choosing less refined foods. Include a little protein with your high-carbohydrate meals (for example, low-fat milk with breakfast cereal, lean beef and salad on your sandwich).
   
• Restrict your alcohol intake. This will help keep your calorie intake and blood pressure down.
   
• Become aware of times when you are likely to overeat, such as when you’re stressed or bored, or when there is free food around, and check if you’re really hungry before you eat anything. Finding tasks to keep you busy can help you feel happier and productive, and you’ll have less time to snack.
   
• Don’t give up if you have problems, just get back on track as soon as you can. Learn to think positively and find ways of dealing with your emotions other than eating. Regular exercise and yoga can be great stress-relievers. Don’t weigh yourself every day.
   
• Aim for at least 30 minutes of moderate activity on most days. Find activities that you enjoy so you’ll look forward to doing them. If you haven’t been physically active, build up to 30 minutes gradually and look at ways to increase your general daily activity. It’s harder to eat if you’re out of the house exercising.
   
• Develop a strategy for eating healthily at social occasions. Bring some suitable foods with you, if appropriate, or have a healthy snack beforehand so you’re not hungry at the party.
   
• Drink plenty of water throughout the day. This can help keep your appetite down, as sometimes it’s easy to confuse thirst for hunger. (If you would like to know approximately how much water you should be drinking, email your weight in kg’s, with the subject line ‘Water/Weight’ to Email )