How to keep to a healthier diet.

The first thing we need is to think about is that the change is not for just days or weeks but for life, a longer healthier life. Making small positive changes over time will help you achieve a much healthier life, it'll also be easier to maintain a good weight and keep fit and active.

Step 1: have a plan
Plan in advance how it can be achieved within the framework of the preferred lifestyle.
If it is not compatible with a realistic lifestyle, experience shows it will not be sustained. It is usually possible to find a compatible solution with pre-planning. We are all creatures of habit, make sure the habits are good ones.

Step 2: regular checks
Keep a regular weekly check on the weight. By adjusting exercise and eating level maintain the weight within the 2-3 kg range.


Increasing activity 

• Experience shows that regular exercise is a vital component. Very few manage to keep their lower weight unless they undertake regular exercise.
  
• Exercise helps the energy balance, improves heart and lung function, reduces self-pity, boredom and snacking time.
  
• The higher the exercise level the better, but even walking or cycling rather than using cars or motorbikes, and using the stairs not lifts regularly helps.

Reduce food intake 

• Work out a pattern of meals that suits. Some find that a healthy breakfast reduces excesses later in the day. Most find three balanced meals, two smaller ones and one main meal is adequate.
  
• Reduce calorie intake by reducing fats and alcohol. Both are energy dense and do not keep hunger away for long. Choose complex carbohydrates particularly fibre containing ones.
  
• Reduce portion size and choose a smaller plate as it gives you the impression of eating more.
  
• Eating 5 helpings of fruit and vegetables a day helps keep weight under control and is healthy.
  
• Do not go without work related or celebratory meals. Plan ahead to allow for some calorie latitude. At the special meal, careful selection and small portions can avoid problems.
  
• Try to work out any causes for indiscreet eating and avoid them.