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March 1, 2017

Well the Christmas celebrations are over and New Years resolutions are a dim memory. People have used January to get back into the swing of work and then throughout February made half-hearted and usually unsuccessful attempts at shifting some of the Christmas weight gain.  

Now that we are heading into March, it's time to get real, decide what you want and then knuckle down and make it happen. For overall general health you should aim to be active everyday of the week - a walk, some gardening, a gym session or something else that gets you moving that you enjoy. However, to have a positive and significant affect on your body fat levels you'll need more than this. In fact you will need to be exercising 3-4 times a week. You'll also need to eat a diet that is made up mostly of whole, unprocessed foods including lean meat (or meat alternatives), veges, fruit, wholegrains, nuts and seeds. 

 

For those that might need it, here are a few straight forward diary tips to help get you back on track:

 

  1. Cut the sugar. Cut it out completely along with any sugar-sweetened drinks

  2. Keep protein intake high. 

  3. Eat lots of fibre, in particular lots of soluble fibre (found in veg, fruits, legumes and oats)

  4. Cut carbs. This doesn't have to mean cut them out completely. My suggestion is to monitor your intake of them closely for a week (measuring your usual portions) and then you can cut the portions say from 1 cup of rice if that's what you had to 3/4 cup. Then if that doesn't do enough cut to 1/2 cup etc. 

As for me, it's now 9 weeks since my second child was born. I've been back in the gym 3 times a week for a few weeks now, baby in tow, and enjoying a few 45 min walks each week, usually with the newborn strapped to my chest and pushing my preschooler in the pram! As I always say - do what you can, with what you've got, when you can. I've still 3 kg to go before I'm at my pre-pregnancy weight and have a lot of squats, lunges and pull ups to do before I've regained my full fitness...but with a progressive program and consistent training we'll get there.

 

Train smart everyone! 


(Thanks to Angela Jury Photography for the newborn photoshoot)

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