I hope you have now got into the habits suggested for week 1 and week 2. If you have, well done! If you haven’t, think what are the reasons. Maybe you are not ready yet, maybe you need some more support…. Do you really want to get healthier? If yes, go back to week 1 and start applying the changes suggested, or start from this week, it is early days, you can always catch up on week 1 and 2.
If you want a more personalised programme, please get in touch for a consultation.
This week, I would like you to add to the previous the following changes:
- Eat breakfast. Many people skip breakfast thinking to save on some calories. Unfortunately, all what you save in the morning, you will take it back during the day. After a night sleep, the body needs fuel to start up. Skipping breakfast will result in you feeling hungrier later in the morning or at lunch time and eating more. Eating in the morning will help you eat less during the day, it also means that you will have the whole day to burn those calories while, if you eat later in the day, and especially if you have a large dinner, instead of giving you energy to make you go through the day, calories will sit around your waist.
Here we have some example of healthy breakfast:
- Porridge with milk and a piece of fruit or a handful of nuts
- Eggs with bread
- Yogurt with a spoon of seeds (pumpkin, sunflower, etc. ) or raisins and a piece of fruit
- Bread with ¼ avocado
- Bread with peanut butter
- Bread with honey
- Bread with quark cheese and a teaspoon of jam
- Bread with humus
- Beans on toast
Bread can be substituted with oatcakes, rice cakes, crisp bread etc. As said last week, choose brown, whole wheat.
- Watch your portions. It is very easy to be carried away and load the plate… It is difficult to advise on how much is the right amount that someone needs to eat because this depends on a number of factors such as your age, gender, lifestyle etc. However, let’s say that, as a general guideline, you should take a plate with a diameter of 26-28 cm and divide the food according to the guidelines of the Eatwell Plate, maintaining the proportion between proteins, carbohydrates and vegetables. Here is a link to the Eatwell Plate https://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
- Increase your exercise to three times per week. Exercising three times per week is a little step forward. Possibly do it at alternate days, for example Mondays, Wednesdays and Fridays. Half an hour or 45 minutes each session. For the moment keep doing cardiovascular activity like a brisk walk, jogging, cycling, swimming etc. Once you will reach the recommended 150 minutes of activity per week, we will add some exercises to tone the muscles.