lose it like this

Eat a little less, eat a little smarter, and move a little more!

1 MAKE YOUR HEALTH A PRIORITY

The first step if you want to lose weight is that it needs to become important to you. You need to realise that you can only look after your children if you’re healthy yourself. So if you don’t want to miss your child’s wedding one day, it’s wise to live in such a way that you’re in excellent health.

2 SET GOALS FOR YOURSELF

Realistic goals with rewards (not food related) that are within reach can help get you focused. Aim to lose one or two kilos per month, and if you’ve done so, treat yourself with a lovely manicure. Also set exercise goals. Start by trying to train three times a week for 30 minutes a pop, and make it more every month. You can also set smaller goals, like starting with 20 tummy crunches and increasing the count by five every day. Write down your goals and rewards, and keep these in a visible place, so you can see them often.

3 INVOLVE YOUR PARTNER

If your partner’s keen to eat and be healthier with you, it will make things a lot easier for you. If you want to raise healthy kids, it’s important that both of you learn healthy eating habits and model them.

4 GET A TRAINING BUDDY

Ask a friend to come along to training. If you don’t feel like it, they can encourage you.

5 ONCE IN A WHILE, WRITE DOWN EVERYTHING YOU EAT AND DRINK AS WELL AS HOW MUCH YOU EXERCISE

If you want to see everything you put in your mouth in black and white, you might think twice before you eat tomorrow. By writing down your exercise, you can track your progress and set appropriate goals.

6 EAT REGULAR MEALS

Have breakfast within the first hour after getting out of bed, preferably a wholegrain, high-fibre cereal with fat-free or low-fat milk and a fruit. Have a healthy lunch and a smaller, balanced dinner. It should consist of a wholegrain carbohydrate, a meat or meat alternative, as well as half a plate of vegetables or salad.

7 SNACK AT SET TIMES – AND KEEP IT HEALTHY

Choose fruit, vegetables, wholegrain crackers or plain yoghurt, and don’t snack the whole time.

8 BE ACTIVE

Take the stairs and walk rather than taking the lift or driving. Get yourself a stepcounter, and aim for 10 000 steps a day. Do focused exercise for 30 to 60 minutes per day at medium intensity, three to five days per week. Not only does this help burn energy, but it also helps make you feel good about yourself.

9 HAVE AT LEAST FIVE PORTIONS OF FRUIT AND VEG PER DAY

Vegetables and fruit contain little energy while they help fill you up with other food. Fruit and veg have a whole lot of health benefits, so the more the better!

10 DRINK FAT-FREE MILK & WATER

By replacing full-cream with fat-free milk, you already cut out almost half of the energy. Get into the habit of drinking water, and don’t even keep fruit juice and cooldrinks in the house.

11 DITCH THE SWEETS!

If it’s available, you’ll raid the sweetie drawer in a moment of weakness! Rather ensure there’s always fresh fruit in the bowl for your sweet tooth.

12 LIMIT THE FATS

Fat contains twice the energy of carbohydrates and proteins, while it does not contribute much to filling up. By reducing fats, in other words, you can cut out lots of energy without starving.

13 CHOOSE SMALLER PORTIONS

Dish up smaller portions, stay away from second helpings, and buy items with controlled portions like a bag with three wholegrain crackers rather than settling in with a big pack in front of the telly.

14 BREASTFEED FOR A YEAR, AT LEAST

Your body uses 360kJ to make 100ml of breast milk. Breastfeeding alone will not make you slimmer, but combined with healthy eating and exercise, it can help you get your body back in no time!

15 KEEP A MEAL REPLACEMENT IN THE PANTRY

If you don’t have time or energy to cook, rather drink a glass of Similac Mom (Formance) or Mom2B than ordering a takeaway.

16 GET HELP

If you need more personal advice to help you reach your goal weight before a brother or sister is on the way, see one of your local dieticians. Go to adsa.org.za.