Time for a change

By: Sheryl Takayama

 One of the great joys of living on the Hibiscus Coast at this time of year is the thought that spring and summer are just around the corner and we will soon be able to hit the beach. This also presents a challenge to many of us as we face the inevitable:  It will soon be time to get the togs out. Gulp!

Let’s face it – with the weather we have had this winter it is easy to go into hibernation mode and lose focus on nutrition and weight management. If you’re not happy with what is lurking underneath your winter coat and want to see results by the end of the year, start focusing on small actions.

Extra bites: Are you nibbling while you are giving snacks to the children or preparing meals for the family? Start being aware of any extra bites: they all add up in the course of a day.

Speed eating: It takes 20 minutes for your brain to register that your stomach is full.  If you are eating your meals and going back for seconds straight away, then you are probably eating too quickly. Set a timer and wait for at least 20 minutes before thinking about going back for seconds.

Leave those leftovers: Don’t tempt yourself by heading back into the kitchen too quickly after dinner. Cover any leftovers before you start eating dinner so you aren’t tempted afterwards.

Be wary of milky drinks: That caramel macchiato may be a great afternoon pick-me-up but with an average of 200 calories and 20-30 grams of sugar, it won’t be helping your waistline. Consider swapping the milky drinks for herbal tea.

Calories count: It’s not just about how much you are eating. Change your focus to think about where those calories are coming from. Make sure you are getting adequate protein and change the levels of carbohydrate and fat you are eating. If you want to see changes, you must make changes.

Make a plan: Take five minutes each morning to plan what you are going to eat that day. This simple action can make a huge difference.

The power of focusing on nutrition is that we eat several times per day, so small actions, repeated frequently, can lead to big results. Don’t wait until November and a desperate pre-Christmas detox. Just focus on the small changes you can start making now and before you know it you will have the results you desire.

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