What tips do other people have?

Weekly Tips - Archive

January 2009

JoJo - Sydney NSW

The holiday season is not an excuse to treat our body any differently from the rest of the year. With just a little planning, you can easily stay on track and will feel much better for it. In the USA, it is not uncommon for people to consume over 2000 calories in just one sitting at Thanksgiving. There is simply no need and no excuse for consuming so much food. Have small amounts of what you like, including treats, and make sure you include goodies such as fresh fruits and salads and lean meats. Go easy on heavy sauces, roasted meats and desserts and you will swing through the season feeling lighter and healthier. The New Year is a great time to try something different, eat more salad, make sure you have one glass of water for every glass of alcohol and skip dessert occasionally. Try it.

nicole - campsie NSW

Fill up your plate with small portions of everything you will like to eat . Then instead of alchol go for a fefreshing bootle of water. Merry Christmas

Hannah - Singleton NSW

When making meals try using a smaller plate, this will encourage eating less.

Elli - ballarat VIC

Try not to use your car unless really necessary. Walk to the shops for small items you need, ride to work/school and walk to get the newspaper. You will set a better example for your family and friends, contribute to a better environment (less petrol less fumes), cut down your fuel bill and be healthier too.

Karen - Marion SA

Walk early in the morning when it's cooler. It's a great way to start your day - it really wakes you up, and because you've done it first up, you feel a sense of achievement. Later in the day it's easy to be too busy, and make excuses not to.

tessa - Para Vista SA

Have fun with your kids- go to the park with the dog and kids and kick the footy around.

Sue - Raymond Terrace NSW

Are you drinking enough water? A lot of 'hunger pains' are actually thirst. If you are feeling hungry, have a drink of water and wait 10 minutes. It takes 10 minutes for our brains to register that we have put something into our stomach, so always wait 10 minutes between food helpings to give your body a chance to catch up....we don't need to eat until we feel full, we just need to not be hungry..there is a difference...

jo jo - Queanbeyan NSW

Get out of bed early in the morning and walk for 30 min it will knick start your day.

Matt Poland - Novar Gardens SA

Build muscle to burn fat. Every gram of muscle added increases your resting metabolic rate. Even just do simple squats after a walk. As your quads are a big muscle group and will help burn the fat quicker

Tim - Thirroul NSW

Put your walking gear out before going to bed, so that shoes and socks, short's and t-shirt are ready to put on first thing in the morning, then set the alarm a bit earlier than normal and get out and walk.

Joanne - Wentworth Falls NSW

Brush your teeth. If you are a habitual snacker brush your teeth every time you eat something - you will soon realise just how often you are snacking. After a couple of days you will find yourself thinking before eating rather than eating before thinking. And as a double bonus you'll have sparkling clean teeth.

Lisa - Warrimoo NSW

Go for a gentle summer walk in the afternoon or evening when it is cooler. It's a lovely way to wind down at the end of the day.

Jan - Gympie QLD

It's in the Supermarket where you make your meal decisions. Don't go there hungry, shop to a plan and budget, and don't pretend you are buying the wrong food for someone else, when secretly, it is for you.

Trish - Molendinar QLD

Don't be hungry when doing the grocery shopping. Avoid altogether lanes containing soft drinks, biscuits, and lollies. Then be honest with yourself in the battered/precooked freezer section.

John Nation - Glen Waverley VIC

Many people have a sedentary lifestyle particularly office workers. I have noted that those people who use the lift at work are more often than not overweight. Those that use the stairs are generally leaner..so tip(s) of the week... leave the car further away from the office and use the stairs even if it for only a few stairs to start with. Regular daily exercise is a way to keep the body trim.

Linda - Brisbane QLD

Don't give up on a day until it's over. Don't use eating something you hadn't planned or missing planned activity as an excuse to spend the rest of the day eating comfort food. Be realistic - sometimes things don't go to plan but don't let that derail your day.

Karla - Sydney NSW

Dont over indulge over the silly season at the same time dont feel you have to "skip dessert" it's all about portion control and an even balance of idnuldgence and exercise.

Annie - keswick SA

Have a small amount of protein with each meal to increase the metabolic rate ie 1 egg with grilled tomato for breakfast. Small tin of tuna in spring water with lots of green salad for lunch and grilled steak or chicken no skin for dinner with lots of green vegeatables.

Tedros - East Victoria Park WA

Visit the nearest botanical garden or zoo this week. It is beautiful, artistic, and above all will not notice while burning the fat.

Kaycee - Lindfield NSW

The best way I find to keep fit and healthy over the holidays is to continue one session at the gym most days. Usually I do a class either cardio or light weights as in Body Pump. Whenever I eat I try to have some fruit or salad as a meal or snack. If you need some body in the salad just add lean chicken breast, meat, tuna or a little cheese. Some cooked starchy vege like sweet potato, pumpkin or a handful of cold pasta makes salad more satisfying. Have yoghurt and berries or other fruit if out instead of other fast foods. I don't even have coffees anymore as it is expensive to both eat and drink, so just have the yoghurt. Choose your indulgences carefully and consider whether they are worth wasting the calories on. Mostly I find they are not.

Mel - Sandhurst VIC

Drink water with your meal. It will fill you up quicker and you wll eat less.

ilona bresca / njss - adelaide SA

Strick rule no buying of junk food at the supermarket as it is a lot easier to resist temptation if it is not in your cupboard. This means icecream, crisps, chocolate and fruit juice. buy unprocessed fruit instead also no processed food this means sausages. Be aware if its not healthy you are saving money as well as your waistline.

jeejeejaa - portland VIC

Learn how to say "NO" to yourself. It really helps in the long run. If you can't, then have a little of whatever you are craving. Moderation is the key to success. Do try saying "NO" it really works.

TJH - Roma QLD

Think of movement as an opportunity not an inconvienience.

Jan - Gawler SA

At this time of year you will notice all fast food joints are very busy with tired shoppers ...plan on eating before shopping...and most of all if u know u will be tired from xmas shopping..then prepare ahead a nice healthy meal to come home to.

Tabitha - Old Toongabbie NSW

My tips for eating healthy over holiday period are: 1. Drink a glass of water (slowly) before each meal 2. Start meals by filling up on salads and veggies 3. Eat slowly and chewing properly 4. Share dessert with a friend/partner.

Chris - Northmead NSW

If you feel like a nibble on something you shouldn't inbetween meals, go and clean your teeth. You wont want to ruin that fresh clean feeling in your mouth by adding food.

Danny - Kingsley WA

Take a brisk 30min walk each morning to provide yourself with a nice dose of exercise to burn off those excess calories we all love over Christmas

fatty - sydney NSW

Its called "walk away". u see something u like to eat and u cant help urself so u have only 1 piece of chocolate or 1 chip or 1 lolly or 1 scoop of ice cream or only 1 of whatever it is u must have and then u walk away to go do something else. its just so u can settle ur cravings and not over do it. when u learn to walk away u start to eat less fatty foods after a while.

Sam - Westmeadows VIC

It's hard to find time to exercise with an infant to look after. Try to combine exercise by doing squats and lunges while burping your baby, holding your abs tightly while walking to settle her and taking her for a walk in the stroller as often as possible.

Peter Hewitt - Hampton VIC

Leave your car in the garage and walk to the local shops and invest in a light weight trolly to carry home the shopping. Who knows you may even meet some other people out shopping too.

Tess - Sans Souci NSW

Always have breakfast. Egg, toast and cereal are great choices. Having a good breakfast will give you a great start to the day and make you less likely to pick the wrong foods.

Jim Morris - Elizabeth Bay NSW

Get a friend and go for long walk, it's never boring because you have someone to talk to and then you can ramp it up to jogging/running - getting active with friends makes it a whole lot easier.

Nina - Summer Hill NSW

Eat smaller portions and eat very slowly. Have your meal sitting down and make enjoying your food the main activity of the moment. You will spend more time savouring the taste and texture of your food and the experience will therefore be more satisfying. This will negate the need to pile high your plate.

Wendy - Bungedore NSW

Keep a fruit bowl in a prominent place so that it is accessible to all family members, and so that kids can help themselves too. It can be a great, colourful decoration for the kitchen bench too, that both kids and adults will love to look at and eat.

Sally - Cheltenham VIC

I find porridge for brekkie keeps me satisfied right through to lunch. A health salad or sandwich and afternoon yoghurt, both satisfying and enjoyable. It usually takes a few days to get into a pattern and becomes easier as the days go by. Worth the effort when you next have to put those jeans on.

Lew - Surrey Hills VIC

Cut out just one thing you regularly eat but could do without: ie Iceream, biscuits,pizza,chips or something else and see what difference it makes for your weight over 2 weeks.

Linda - Brisbane QLD

Taking a healthy lunch to work is great, but don't just eat at your desk. After you've eaten, make sure you go for the walk you would usually have taken to go buy your lunch.

Rich - moruya NSW

don,t wait till your hungry to plan your meals. plan them and then stick to what you have organised. also don,t eat when your really hungry, eat something small otherwise you tend to over eat.

Tarnya - Forest Lake QLD

Grow some vegetables or herbs in pots, or in the garden if you can. e.g. Fancy lettuce (usually about $2.00 each to buy) can be bought as a 'grow your own' kit for as little at $18.00 from hardware stores -not only will you save money, you'll have your own fresh salad base for healthy eating.

Amara-Anne - Roma QLD

Plant your own veggie garden, grow your own organic veggies, save heaps of money (organic costs more) and engage in 'productive' excercise as you plant, weed and harvest your crop. Enjoying your own fresh salads and veggies. Then make new friends as you share the product of your labour with others.

Nayana - Athelstone SA

Keep a stock of chopped melons ready to eat in the fridge as they have a lot of fibre, are low in calories and are so delicious, especially in summer. So when a craving kicks in, just reach out for the melons; they will help overcome the urge to reach for sugary carbs when starving, and are great as an in-between snack.

Caroline - Maroubra NSW

Try not to go grocery shopping with an empty stomach. You won't be as tempted if you have had your lunch before...

Simone - Neutral Bay NSW

I have always tried fad diets and ideas to loss weight. I found they don't work and you increase weight. In my quest for "healthy eating" I thought I could have no rules with my salad dressing as salad was healthy. I have been dressing my salads with high fat dressing or way to much olive oil, which turned healthy into unhealthy. I have learnt flavour doesn't have to be unhealthy and using herbs to flavour your salad rather than flavoured dressings and sauces are a flavour savour. Use a range of fresh herb from basil, oregano and sages to dried herbs from the supermarket. If you would like to use oil and vinegar with your salad always have your dressing on the side and only sprinkle a little on with a teaspoon. You will be amazed at how much you don't use.

Anamaria - Redan VIC

Craving for something sweet? Don't put your hand on a lollie or a dessert. Have grapes, plums and red apples. When you crave just pick a fruit. The natural sugar in fruit is so healthy and as you eat it the craving will vanish as magic.

Aphida - South Yarra VIC

Keep a bowl of cherry tomatoes handy. It's easy to pop one in your mouth in passing - you hardly notice you're eating something VERY healthy and much better for you than chocolate.

Trieu - Osborne Park WA

Eat the good stuff first; like a colourful salad or a bowl of vegetables. The more colour the better for the variety of vitamins you'll get, before a meal. Filling yourself up with good things leave less room for other things. So apart from adding roughage and flavour to your diet, you'll be gaining some dining distinction by starting a meal with a salad.

Rania - Bass Hill NSW

When eating out share your meal and/or dessert. It saves you money and weight off your waist line.

Pam - Upwey VIC

What I do to help my husband: I do not buy sweet biscuits, once a week we have a dessert, and when shopping I look at the fat content, sugar content and salt - just because it says it light doesn't mean it is okay,and I put his food on a smaller plate so it looks like he has a lot on it.

Kim Adams - Cooma NSW

Due to my busy lifestyle and the fact that it is very easy to put off exercise "because I've run out of time"- I now get up at 5:30am most mornings and walk and run for 1/2 an hour before the kids all get up. They then keep me busy for the rest of the day.

Kim - Raby NSW

Try eating plain ice cubes throughout the day as a refreshing way to consume more water during the warmer months.

Sharon - Willoughby NSW

At the end of a party always see if others want to take home the leftover cake, dip or anything that is too tempting

Anna - Aspley QLD

Make a fruit salad and keep it in the fridge for snacking and a ready made dessert. Vary the fruit according to the season. Delicious.

Vicki - Roleystone WA

Every Friday after work I come home and go through my cookbooks and supermarket catalogues, to find recipes and in season produce and specials, I write down the weeks menu, this allows me to plan my families meals in advance with just one trip to the shops, saves money too.

West - Canberra ACT

Eat well and exercise like your life depends on it. Because it does.

West - Canberra ACT

Don't let a set back in your weight loss plan get you down. A trip does not make a fall. Learn from the set back and go into your next attempt better equipped.

Wendy - Bungendore NSW

Have a fruit first policy in your house. Between meals, reach for a piece of fruit first if you are hungry, it can help stop your cravings for less nutritious food.

Wendy - Bungedore NSW

Buy some seasonal fruit, or fruit you don't have very often. We tend to get sick of just eating apples and oranges, but a nice juicy mango is irresistible. The novelty factor of a few lychees or cherries is a great motivator to eat fresh fruit.

Cat - Narre Warren Nth VIC

At mealtimes, eat your food in a particular order. Start with the healthiest food on your plate - fresh salad or veggies - and work your way through to the least healthiest, say a buttered potato, or creamy coleslaw. This way you can fill up on the healthiest foods, and then if you don't finish, it's the food you don't need that's left. Or, you'll be satisfied just to have a smaller serve because you aren't as hungry.

Rich - moruya NSW

eat seasonly, lots of great fruits and vegtables are available now. So now is the time to start removing the excess weight.

Kate - West Hoxton NSW

Make the most of the delicious fresh fruits available. They make a really yummy snack and are heaps better for you than other snacks you may pick. If you crave chocolate like I do, try dipping fruit in melted chocolate, it's more filling and better for you as well as fun.

Eva Duggan - Parkwood QLD

Home made vegetable soups are low in calories and are very filling. For the main ingredients use carrots, celery, leeks and tomatoes. Small amounts of corn and peas may be added. Serve with grain bread and cholesterol lowering light spread.

Lynette - Parramatta NSW

Buy a packet of frozen mixed berries and enjoy a few as a quick icy treat in summer.

Judy - heritage park QLD

Try going for a 30 minute walk with the kids/dog or your ipod. Not only will it take your mind off food, your fitness will increase and it will help in releasing "happy endorphines" which help keep depression at bay.

cam - Hampton VIC

Since I started cycling to work I've lost nearly 10kg, and I'm using time that I used to waste commuting sitting down.

courtney - Canberra ACT

Any change you make to your diet and exercise regime has to be sustainable, so make smart choices you'll be able live with for the rest of your life and you'll get results.

snooksie - Kew VIC

You can't eat "bad" foods if they are not in the pantry or fridge. Set yourself for success by shopping wisely.

Sarah - Cecil Hills NSW

Have a plate of washed and choped fruites on the plate on the kichen table every day as your or your family walk past they may take somes pieces. Always add variety of vegetables to your family meal.

Elaine - Cronulla NSW

Place healthy choice, low calorie snacks on view, in easily accessable places and high calorie snack foods of other members of the household out of sight, in a hard to reach place, at the back of a cupboard or 'fridge.

Leisa - Canberrra ACT

For that afternoon sugar low, keep almonds in your desk at work. Replace that afternoon chocolate with a small handful of almonds. The protien and low GI will sustain you longer to get you over the craving.

Jenny - Esperance WA

Now before I eat anything I look at at it and ask myself if this food is my friend or my foe. If it is my enemy I do not eat it. By giving foods a label like that I stay more focused on the foods that love my body and do not wish it harm.

Bek - Preston VIC

A simple way to cut down on fat is to stop putting margarine or butter in sandwiches - you won't even notice the difference.

Anna - Blackburn South VIC

I find going around the shopping centre and window shopping, prior to doing my food shopping is a good way to get my 'walking' exercise.

Maggie - Camperdown NSW

My husband lost 3 Kg in the first 3 months after modifying only 2 things: changed from full cream milk to Shape no fat milk, and stopped drinking alcohol altogether. He feels better. You can too.

Diane - Claremont WA

When the children have left home, freeze at least half of the cooked meal for another day. It is easy to continue cooking for four or five when only two remain at home.

africanaussie - Mossman QLD

At the end of the week I take all the leftover vegetables chop and add them with dried lentils or soupmix, water and spices to the crockpot. Cook on low about 4 hours, season and cool. Then I freeze the soup in individual containers for the next weeks lunches. This creates room to stock up the fridge with fresh vegetables.