TESCO magazine Winter 2009

Happy New You

Every year most of us hope to reach the summer a healthier, slimmer and happier version of ourselves. Yet by February, all too many of us have fallen by the wayside. This year things can be different.

1. Know where you're coming from. 'If you know how fit, or unfit, you are to start with it'll be a lot easier to track your progress and check how well you're doing,' says diet and fitness coach Laura Williams (www.laurawilliamsonline.co.uk). Do the following tests and write down your results:

• Weigh yourself.
• Measure your waist and hips.
• How many box press-ups can you do in one minute – or in one go if you can't manage a whole minute?
• What is your pulse rate before and after you've done step-ups on your bottom stair for 30 seconds?
• Sit on the floor with your legs straight out in front of you. Slowly lean forward and reach towards your toes – how far can you reach?

Repeat each test once a month to check your progress.

2. Fit and fabulous foods.
A healthy diet is packed with fruit and vegetables, wholegrain carbohydrates, oily fish, lean meat and low-fat dairy products. 'But we all need treats every now and then,' says Laura. 'Just think low calorie. Go for a low-fat chocolate mousse instead of an ice cream, a wafer chocolate bar not a caramel-filled one.'
Eat protein at lunchtime. 'Protein is a mild appetite suppressant, so eat some tuna or grilled chicken at lunchtime and you'll stay feeling fuller for longer and should be able to resist snacking,' says Laura.
Have carbohydrates in the evenings – they make you feel sleepy which is great at night, but not so great mid-afternoon. 'Avoid the need for a sugary calorie-filled pick-me-up at 4pm and have carbs in the evening instead,' advises Laura.

3. Get help. If you need help to start following a healthy diet, choose from a range of personalised meal plans at www.tescodiets.com.

4. Stay motivated - try these tips to keep you going strong:

• Weekly progress check. Weigh yourself weekly and measure yourself monthly to check your weight loss. 'Keep an eye on how your clothes fit too,' says Laura.
• Take a before shot Then take a new picture every month, wearing the same clothes, so you can see your progress.
• Be a child again Give yourself a star on a chart every time you do something healthy, as well as a pat on the back.
• Review your goals If you feel overwhelmed, change the goal posts. Instead of saying 'I want to lose two stone', decide to 'work out three times a week'.
• Treat yourself If you achieve a goal then treat yourself – but not with food! If you need a boost, try a weight-loss retreat.
  
  

To book a session or to find out how Laura can help you get into shape, email her at laura@laurawilliamsonline.co.uk

Or call her on 07712 001525.