Healthy Tips for 2017

Christine Kenny, our favourite nutritionist and personal trainer gives some great tips for a healthy 2017

We are half way through January now and I hope that you are still filled with optimism and plans for 2017. If one of your plans is to lose some weight in 2017 and to get healthy then please read my top tips.

Before I start let me just urge you to avoid one thing – DIETS! Don’t go on a diet. Diets do not work in the long term. If you’ve gained a couple of pounds over Christmas and don’t struggle with your weight, following a sensible diet plan for a few weeks may help lose a few pounds. However, if the weight seems to have crept on over the years or you are constantly on and off diets, then a diet is not for you.

Try making small changes. Be honest with yourself! Taking drastic steps and completely changing your lifestyle and eating habits is not likely to last very long. If you make small, manageable changes you’re much more likely to stick to them.

Follow these tips for a healthy approach to weight management and see some positive results.

  1. Keep a food diary. Sometimes we just don’t realise how much and what we are eating and drinking. Please don’t analyse everything you eat and drink for individual nutrients-this can lead to poor food relationships, you are just looking to pinpoint areas where you may over eat or just eat out of habit.
  2. Plan your meals. Knowing what you’re going to eat for your next meal helps prevents impulsive eating! Choices made when hungry are usually high calorie, loaded with fats and refined carbohydrates, and you’ll probably feel hungry again soon. Meal planning can also help you to achieve a healthy balanced diet, and help you save a few pennies.
  3. Cut down on snacks! We often mistake hunger for thirst, if you feel hungry but you have eaten in the last 2-3 hours, try having a drink and waiting 20 minutes, usually the hunger goes.
  4. Try to stick to 3 meals a day. If you do need a snack opt for natural yogurt with a piece of fruit or a small handful of plain nuts. Choosing snacks with healthy fats and protein may help you to feel fuller for longer.
  5. Don’t deprive yourself, your changes need to be realistic.  Have a little of what you fancy, saying you are never going to eat chocolate again is not going to be easy or enjoyable. Including a little of your favourite indulgence into a healthy diet is absolutely fine, so long as it remains a treat!
  6. Increase your daily activity. Just being a little more active each day and slowly building a more active routine will help keep you weight down and improve your health. Get a step counter, we should be aiming for 10,000 steps a day.
  7. Get into exercise, find something that you enjoy! There is no point going crazy at the gym for a few weeks and then quitting because you have an injury or it just doesn’t fit into your life. Start slowly find a class you enjoy or get a gym programme, try it out for a few weeks and then add in another session. Exercise releases endorphins- feel good hormones. So not only will you be improving your health and losing a few pounds, you’ll feel great too!
  8. If you don’t like the gym there are plenty of exercises that you can do at home. Dust off those exercise videos or put on some music and get dancing. If you are chair bound or have poor mobility look at the British Heart Foundation website here for a great set of chair bound exercises.

 Go to  my website here for more ideas and information.

 

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