Back to school
Here are some tips to help you transition back or begin your healthy eating and exercise regime:
1. Be realistic and set yourself goals. There are many things you can do to lose the kilos you may have put on during the holiday period, but it’s unrealistic to think you can do them all at once. Break down your bigger goal into smaller ones and work on a couple at a time.
2. Put your goals in writing and keep track of your progress. Measure your waistline with a Measure Up tape measure once a week at the same time on the same day, and write it down. Keep a food and exercise diary to help you as this will show you where change is needed. You may wish to download the 12-week planner to help you get started.
3. Don’t go it alone - seek support from family, friends and colleagues. Get the family on a health kick rather than preparing separate meals or exercising alone. You’ll also need their support to help you find time to fit in exercise.
4. Try walking more places instead of driving. Instead of driving the kids to school, why not leave the house earlier and walk with them to school. If walking the whole way is too far, why not drive part of it and walk with them the rest of the way.
5. Enjoy cooking a wide variety of nutritious foods. Try cooking yourself instead of picking up fast food for dinner or as an after school snack for the kids. You’ll have more control over what you and your kids eat, plus save money if you cook most meals yourself. Learn more about healthy eating here.
6. Downsize food portions and don’t over eat. Try using a smaller plate at meals to make sure you don’t overload it and don’t pick at the kids’ left overs. It is surprising how much a little bite here and there can add up!
7. Make a healthy lunchbox for yourself and the kids. Keep things interesting with a variety of foods and work out your children’s likes and dislikes. Try to limit packaged snacks such as chips and offer sliced fresh fruit and vegetables as an alternative.
8. Avoid falling into the trap of feeding your kids too much after school. Offer something different from what was in their lunchbox. A small bowl of noodles or some yoghurt with fruit should be enough to keep them fuelled until dinnertime.
9. Drink plenty of water. Choose water as a drink instead of fruit juice and soft drink.
