If your New Year resolution is to stay healthy and fit, there’s no better way to start than with an action plan. Putting your plan together can be an arduous task if you are not focused on what you really want. Here are some healthy eating tips which you can follow in order to keep yourself in fantastic shape this year!
Keep your breakfast healthy:
Start your day with a healthy breakfast which is rich in protein, complex carbs and good fats, ideally within 30 minutes of waking up. A study conducted by the American Heart Association Journal of Circulation, found that if you start your day with a substantial breakfast, you are less likely to overeat throughout the day. Thereby, helping you to keep a tab on your diet and weight management.
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A little tip: Having a glass of warm water with a slice of fresh lemon, first thing in the morning before your breakfast will help eliminate toxins in your body; purify and stimulate the liver; hydrate the lymph system; aid digestion and enhance weight loss. It will also help reduce build-up of phlegm in your body. Lemon has an alkalising effect. The higher or more alkaline in your PH, you will have a higher resistance to both minor and major diseases. Lemons are also high in pectin fibre, which help fight hunger cravings. Use a straw to drink the lemon water in order to protect the enamel of our teeth.
Say no to unhealthy snacking:
Stay away from all processed and packaged snacks such as granola bars, cereal bars, chips or crackers that you can easily stash in your bags or office drawers. Instead opt to snack on nuts and seeds, rice cakes, whole fruits, carrots and celery sticks with humus. Remember to watch your portion size.
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Load your lunch & dinner with veggies:
Load your plate with lots of veggies during lunch and dinner. Vegetables will keep you full for a longer time; thus cutting down on your unhealthy snacking. Adding protein to every meal is very important. Even when you are dining out, refrain from digging into the bread or other unhealthy starters before your meal. Have a small healthy snack before you leave the house to keep intense hunger at bay.
The way in which you prepare your food can play a crucial role in your weight management. Whether you are steaming, frying or grilling your food and the type of sauces, dressings, dips or preservatives you use can often highlight where you may be going wrong with your health.
Treat water as elixir:
Who does’t want a flawless skin or good, shiny hair or a healthy body? Well, water can be the solution for all three! Having at least two to three litres of water daily can help many health conditions, including constipation and kidney stones. Water is essential to your good health, so keep yourself hydrated throughout the day.
Watch out for other factors:
Other factors that can come in between your New Year resolution might be your mindless eating while sitting in front of the TV. You should also learn to manage your stress levels. Try not to turn to food when you are stressed, angry, feeling low or anxious, as you will tend to binge eat.
Try using something else to distract yourself e.g. reading a book, painting your nails, calling a close friend and walking the dog. You should also try and eat with somebody else present. Have someone eat with you and control what you are eating as people tend to eat more when they are in private. Remember the act of mindful eating- eat slowly and put your fork down when you are feeling full and satisfied.
Most importantly, you need to get organised and stick to your plan. It you fall off track and have a bad day, accept that you made a bad decision. Move on and don’t beat yourself up over it, we are all human and we all make mistakes. Getting yourself organised will help you stay on track. Plan your meals, prepare food in advance and keep a food diary. Find non-food rewards to treat yourself after each goal that you achieve. Indulge in your favourite food once or twice a week, when you really need it. Just remember– everything in moderation.
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