LEAN TIPS

03 Jan 2006, 04:14:14 PM

A nutritional expert has devised the perfect plan for those of us that can be a little lazy and if you follow his advice it's possible to lose between two and four a month. Professor John Catford of Deakin University says, follow his advice, and you can lose between two and four kilos a month.

LEAN TIPS

VARY YOUR DIET

It's important to choose a wide variety of fresh nutritious foods and try different foods and recipes we want a whole variety of nutrients so don't just eat the same foods everyday be experimental be adventurous.

DON'T OVEREAT

Eat at least three small meals a day and watch your portion sizes try and eat with other people and stop eating before you're full so often we overeat and wait till we've really blown out

We should eat three small meals a day and preferably with other people cos it makes much more of a social event and we tend not to overeat not to eat too much so that you're blown out so watch those portion sizes.

EAT LOW ENERGY FOODS / CUT DOWN ON SUGARY FOODS

Eat low fat low energy foods like lean meats lowered fat dairy products a variety of those low energy foods because you can eat more but you are taking in less energy and that's important for staying lean and fit

Eat low fat low energy foods like lean meat poultry fish low fat dairy products minimise the amount of added sugars that way you can eat more food but take in less energy and that's a really important way and a good way way of staying lean and fit

EAT FRESH FRUIT AND VEGETABLES

Eat at least 5 serves of vegetables and two serves of fruit per day it's a really good way of filling you up and it's also excellent for preventing risks like cancer and heart disease and its an important source of nutrients

EAT WHOLEMEAL BREAD AND PASTA

Eat at least four serves of cereals per day like bread rice pasta and choose wholegrain that's an important source of fibre and again you're reducing the amount of energy in your diet

REDUCE ALCOHOL INTAKE

drink at least 8 glasses of water per day either as straight water or in coffee or tea but be careful of alcohol cos its an easy way to put on weight and also be careful of thses high energy softdrinks fruit juices because again you can put on weight quite easily with them.

BE PROACTIVE

Be active everyday and think of taking exercise as an opportunity so walk when you can take teh stairs park your car further away at the shopping centre so just think about every opportunity to take more exercise

DO REGULAR DAILY EXERCISE

Do at least 30 mins of moderately intense activity everyday and preferably 60 mins such as walking jogging cycling a range of activities that make you a little breathless it's important to keep fit and moving everyday.

DON'T BE A COUCH POTATO

We have to be very careful about sitting around too much so limit your TV and recreational screen time to about two hours a day and get out there and exercise thats the secret to staying fit and healthy.

DO SOME VIGOROUS ACTIVITY, GROUP EXERCISE

Once a week or more often do some vigorous exercise perhaps at the weekends tennis or going for a long bike ride or going for a fun run but do something out of the ordinary which really pushes you a bit

FINAL TIP

So these are tips for keeping trim and staying fit and healthy but if you need to loose weight you need to remember long term action is needed you should set a goal of 2 - 4 kilos per month and just keep going and remember it comes in drops and plateaus it doesn't all happen and come off at once.