This year I’m going to eat better, exercise more and get rid of those extra kilos. Sound familiar?
It’s a common new year’s resolution. And it’s also pretty common that by the time February rolls around, most people’s motivation is flagging.
You’re not seeing the results you want, and juggling work and family is so demanding that you’re struggling to find the time and energy to exercise and avoid convenience food.
But don’t throw in the towel just yet.
Read more | Looking for a new nanny? Here are 5 things to look for in a childminder
You might be making one of the common mistakes of people who are trying to establish a new healthy lifestyle, say Cape Town-based fitness instructor Aneeka Buys and dietitian Carey Anne Seady.
1 You keep procrastinating
You’d been planning to start on New Year’s Day, but that didn’t happen. Now you’re planning to start on Monday or maybe on the first of next month. This is a mistake, Seady says. There’s no better time than the present.
“The best time to start is immediately,” she says. “Monday or the new year or
After your birthday is no different to any other day.”
2 Your budget is tight
Not being able to afford healthy food is a challenge for many people, Buys says.
“But healthy food choices needn’t be pricey.”
She suggests storing fruit and vegetables in airtight containers to prolong their shelf life.
“Cooking food in bulk to freeze for multiple meals also helps curb expenses.”
3 Exercise isn’t part of your routine
When life gets busy, one of the first things to go is exercise.
Make it a goal to set aside time to exercise every day and make it non-negotiable.
“It takes 21 days to change a habit,” Buys says. “If you can stick to an exercise plan for three weeks it’ll become a part of your routine in a jiffy.”
4 You can’t afford gym membership
“Exercise doesn’t have to happen in a gym,” Seady says.
“Go for a walk in your neighbourhood or in a nearby park. There are several free apps with videos of workouts you can do at home.”
You can even burn kilojoules by putting on your favourite music and dancing around the house for 45 minutes, she adds – and it won’t cost you a cent.
5 You want to do too much too soon
Many people start off with intense workouts, Buys says.
“But it can be discouraging if your body hurts too much.”
She recommends starting a new exercise regime slowly and intensifying your workout as you get fitter.
6 You’re too tired after work
Many people struggle to find the energy for exercise after work.
Sometimes you finish work later, or when you get home the kids need your help with homework. Or you could just be worn out after a hard day’s work.
That’s why it’s best to get in your workout in the morning before work, Seady says.
“This will also boost your metabolism throughout the day.”
7 You’re not getting enough sleep
If you want to be successful in implementing your new eating and exercise plans, you need enough rest.
It’s during sleep that your body recovers and your brain processes things that happened during the day, Buys explains.
“If you’re not getting enough good-quality sleep, you’ll suffer from exhaustion and start craving food that provides quick-release energy.”
But that’s the worst thing you can do as the boost of energy from these foods disappears as quickly as it came, leaving you feeling even more tired than before.
8 You’re obsessed with the scale
When you make lifestyle changes in order to lose weight, it’s normal to want to weigh yourself weekly and see the kilos drop off. But it’s better not to weigh yourself too often, Buys warns.
“It takes your body three weeks to get used to a new diet and exercise regime. If you get on the scale too often you’ll be discouraged by the lack of instant results. Be good to yourself and trust the process.”
9 You want a quick fix
Don’t we all? But there’s no healthy way to lose weight quickly, Buys says.
“Once you’ve lost the weight you can’t expect to keep it off if you go back to eating the way you did before. It has to be a lifestyle change – a sustainable way of living.”
Seady agrees, saying a healthy weight loss rate is about 0,5kg to 1kg a week.
“The best way to maintain a healthy body weight in the long run is to make daily healthy food choices and exercise regularly.”
10 You’re overwhelmed by the choices
We’re bombarded with so many health options, promises and choices in the media on a daily basis that it becomes nearly impossible to know what the best option is for you.
Do your homework and don’t just take the word of any Instagram “expert” for anything. Rather consult a registered dietitian for useful, sustainable advice.
Seady recommends the Mediterranean diet, saying it’s a healthy, balanced option that has been proven effective through more than 60 years of extensive research.
11 You drink too much diet cooldrink
There’s a wide variety of sugar-free cooldrinks available nowadays. But even though they smell and taste almost like the real thing, Buys cautions against overconsumption.
“Just because a drink doesn’t contain sugar doesn’t mean the artificial sweeteners are good for you. Try to stay away from artificial flavourings and sweeteners.”
She maintains that water is still the best way to quench your thirst. If you need to add taste, flavour it with cucumber slices, fresh mint and lemon.
Read more | Do South Africans have an alcohol problem? Experts weigh in
12 You don’t plan
Lack of planning is the death knell of any diet plan. You decide to “take it as it comes” and before long you’re standing in the queue at the work cafeteria with a portion of hot chips in your hand.
Draw up a meal plan for your week, Seady advises.
She suggests cooking in bulk over weekends and prepacking lunch to take to work. This way you’re not only saving time and money, you’ll also be less likely to succumb to temptation.
13 You’re drinking your kilojoules
You’re eating healthily during the week but over weekends you enjoy a glass of wine or a cocktail or three when you’re out with friends.
Be wary of “pretty drinks”, Buys warns.
“They contain many hidden kilojoules that you probably haven’t factored into your daily kilojoule allowance. If at all possible, stick to water.”
