Sure we want to look good in a swimsuit this summer, but who wants to live on rabbit food to get there? Leading nutritionist Kathleen Alleaume shares her top tips for keeping in shape this summer the real way.
1. Start the day right
It’s a fact. Breakfast skippers usually end up eating more calories by compensating later in the day. Not only can breakfast provide many nutrients such as calcium, protein, wholegrains and fibre, it’s also a sure-fire way to keep the metabolism alive and kicking.
A healthy diet can have a big impact on how quickly you start to see the desired results from your exercise. So grabbing a healthy meal when you’re on the go, such as a low fat sandwich with fresh ingredients, is a great way to keep yourself on track.
Compare. Many food outlets, like Subway, now display kilojoule labelling on their menu boards which makes is easy to choose the better option while out and about.
3. Eat until satisfied, not full
It takes about 20-minutes for your brain to register that your stomach is full. The slower you eat, the more likely you are to recognise the message to stop eating before overdoing it.
4. Simple swaps
The season’s festivities make it easy to over indulge. To avoid going too over board, stock the cupboard or refrigerator with healthy alternatives. For example, swap banana bread for fruit toast, chips for wholegrain crackers and cheese, or confectionary for chocolate-coated strawberries.
5. No skipping
Skipping meals only makes you hungrier, which means you’ll end up overcompensating in calories later in the day.
6. Keep up the good work
Aim for 30 to 60 minutes of exercise each day. If time is limited, exercise for several brief periods throughout the day, such as, three 10-minute sessions rather than one 30-minute session.
7. Stay focused on being healthy
Choose foods that are good for your body’s health rather than worrying about foods that will affect your body’s weight.
Nutritionist Kathleen Alleaume is the founder of The Right Balance, author of What’s Eating You? and a spokesperson for Subway Restaurants.
Healthy eating? Swimming at the beach? How do you stay in the shape in summer?