How to fuel a new year fitness plan

Get moving to improve your health AND get extra Points for delicious food

THERE’S plenty of research to show that being physically active improves mood, reduces anxiety and even helps fight depression by releasing increased levels of ‘happy hormones’ called endorphins. These boost your mood and sense of well-being.

Did you know that a single exercise session has an immediate effect on how our bodies and brains function?

Studies show that just one workout can raise levels of mood-boosting brain chemicals such as dopamine, serotonin and noradrenaline — which helps explain why many people rapidly become ‘hooked’ on physical activity, even if they haven’t done anything more than run for the bus for years.

‘You don’t have to buy expensive gym kit in order to make a start,’ says Jess O’Shea, a nutritionist at WW. ‘All you need is a pair of well-fitting trainers or walking shoes — and you’re ready to head out.

‘At WW we think all activity is good activity, so the important thing is to find something you fancy doing and give it a go.’

On top of this, research shows people who exercise and follow a weight-loss plan are likely to lose 20 per cent more weight than those who rely on diet alone.

And there’s overwhelming scientific evidence it can play a significant role in helping you avoid heart disease, dementia, cancer, type 2 diabetes, arthritis, raised cholesterol and blood pressure, as well as improving your immune system.

‘All of these are reasons why the WW programme puts such emphasis on encouraging you to take up regular physical activity,’ says Jess.

‘Now with the new PersonalPoints programme you can use exercise to gain more Points to spend on food — your WW app will calculate how many you’ve added by doing whatever activity you’ve chosen and will add these to your weekly Budget.’

Of course, regular exercise may well make you feel a little hungrier, too, which is why it pays to think carefully about fuelling your body correctly.

‘The good news is that WW’s healthy eating programme is designed to help out,’ says Jess. ‘And don’t forget that, for the first time, you can choose your own ZeroPoint foods.

‘So if you’re doing plenty of exercise and know you’ll want some carbs for dinner, you could, for instance, choose wholewheat pasta as one of your ZeroPoint foods to base your meals on.’

If you find yourself feeling hungrier between meals, you could always snack on your ZeroPoint foods, without any weighing or counting.

It’s not a good idea to eat a lot before a workout, but a banana, crudités or a small bowl of vegetable soup might hit the spot.

‘Don’t forget to drink enough water, either,’ suggests Jess. ‘Being well-hydrated is particularly important when you’re exercising as you’ll lose fluids through sweat.’

Today, in the final part of our exclusive WW series to help you transform your health and wellbeing, we’re sharing a delicious selection of recipes to keep you fuelled for the day ahead.