If you don't buy it, you can't eat it. Avoid putting tempting items in your shopping basket.

Remove food temptations from your pantry or fridge.

Read nutritional panels - know exactly what you are eating.

Swap foods for healthier options. e.g. swap mayonnaise for greek yogurt.

Instead of butter / margarine on sandwiches, try hommus or mashed avocado.

Keep a food diary, it helps you see where you can make improvements.

Take the time to organise and plan your meals, this helps you stick to your diet plan.

Focus on foods you can have and not on foods that you can't have.

Grill, poach, boil or steam foods instead of frying or deep frying.

Search the internet for a healthier version recipe of your favourite meal.

Experiment with herbs and spices to add flavour to your meals.

Eat slowly and chew foods thoroughly.

Reduce your plate size to reduce your portion size.

Bulk up your meals with non-starchy vegetables. For example if you were having beef stroganoff, add extra mushrooms to bulk it up.

Search the internet for healthy breakfasts, lunches, dinner and snack ideas.

Use work lunch and tea breaks to go for a walk or other exercise.

Aim for a minimum of 10,000 steps per day.

Find an exercise buddy to help motivate you.

Find an exercise or sport you will enjoy doing.

Any movement is good, walk around your home when you are talking on your phone or looking up things on your smart phone. Walk in a safe room
where you are not likely to bump into furniture or fall down stairs.

Take advantage of incidental exercise: Take the stairs when you can, park your car further away from where you need to go, walk around during commercial breaks on TV.

Listen to your favourite songs and dance in your bedroom, living room or other private space.

Try not to snack late at night.

If you have a smart phone, find free apps that can help in any way. There are many meal and fitness apps that you can try and if you don't like them, simply delete them.

Take care of yourself, make sure you are getting enough sleep and try to reduce any stress in your life.

Save money by growing your own fruit and vegetables. If you have a backyard or land, plant some fruit or nut trees. If you have a balcony or small courtyard, some fruit trees can be found as a dwarf variety and can be planted in pots. Try planting some fruits, vegetables, herbs and spices in pots or vertical gardens.
If you are renting, pots are great because you can take them with you.



More tips coming soon



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