Getting In Shape for Summer

Getting In Shape for Summer

Author -  Jenna Walker - Nutritionist

Top tips for weight management and leading a healthy lifestyle from our Nutritionist

For the health conscious person, getting the right balance of energy and nutrients is a priority. A balanced diet includes appropriate amounts of carbohydrates, protein and healthy fats which provide the nutrients, vitamins, and minerals to promote good health. You can feel more energised each day through good nutrition and regular exercise - and help to maintain a healthy weight. This can be achieved by including nutrient rich sources from the five main food groups:

  1. Fruit and vegetables
  2. Wholegrain breads and cereals (bread, rice, pasta, oats)
  3. Lean protein foods or vegetarian alternatives (egg, fish, lean meat, poultry, legumes, nuts)
  4. Dairy products (milk, yoghurt, cheese – preferably low fat)
  5. Small amounts of healthy fats (canola oil, olive oil, nuts, seeds, avocado)

To lose weight, a lower energy intake from food and drinks is required, along with a greater energy output day-to-day from exercise. To achieve weight and fat loss, it is therefore important to make smart diet choices and increase the energy you burn.

Tips for Success: Weight Management

  • Decrease portion size – have smaller, lighter main meals
  • Increase snacks – have a morning and afternoon snack to boost metabolism
  • Be prepared – do a weekly shop and pack your lunch the night before so you have everything you need
  • Decrease saturated fat and sugar intake – convenience and treat foods are often high in these
  • Increase protein intake – increases meal satisfaction and assists muscle recovery from exercise
  • Increase fibre intake – add low starch vegetables to meals and snacks to increase fullness
  • Stay hydrated – drink 8 glasses of water - hunger can sometimes be mistaken for thirst
  • Only eat when hungry – avoid emotional or boredom eating

Tips for Success: Exercise

  • Move more – take the stairs, walk to the shops, park further away and walk to your destination
  • Exercise regularly - find something you enjoy and stick to it – consistency is important
  • Recover properly from exercise – maximise results and avoid fatigue or illness

Common Obstacles to Success:

  • Hunger
  • Low energy levels
  • Convenience
  • Cravings

By including healthy foods from the five main food groups, being active regularly, and following these tips you can help overcome obstacles to your success – managing your weight becomes achievable if your body is fueled with all it needs each day.