5 tips to stay on track

Are you the kind of person that tends to 'hibernate' during the winter months AND tuck into fatty 'comfort' food? Do you find it hard to keep the mental demons at bay? Stay on track to achieve your health and fitness goals with these five tips.

#1 Change your outlook. Instead of thinking 'I've got to go on a diet', decide to make a permanent change to the way you live your life. If you do, chance are you'll eat differently, exercise more, and have a healthier outlook on being healthy and happy. Change doesn't happen overnight though, so give yourself time to adjust. Some research suggests it takes at least 21 days to create a new habit! It's better to avoid going cold turkey and give up all your favourite treats at once. Your body will adapt better if you do this gradually.


# 2 Eat breakfast. Your Mum was right, breakfast really is the most important meal of the day. Even if it's only a quick slice of toast and a glass of juice in-between feeding your baby or your toddler before you rush out the door to childcare - or a bowl of cereal once you're at your desk at work. Kick-starting your metabolism first thing in the morning is essential in the quest for fat loss. If toast or cereal doesn't work for you - try a fruit smoothie instead.

# 3 Spread the word. Tell your friends and family about the number one health and fitness goal that you want to achieve. Doing this is a bit like RSVP-ing for a party in person - you're far more likely to stick to your plan if you do it face-to-face. And you're more likely to stay on track when you know that you have others to answer to!

# 4 Check your portion distortion. Serve your meals on entree or salad plates. Put your leftovers away in the fridge BEFORE you sit down to eat. And eat slowly - it can take at least 10 minutes for your brain to get signals from your stomach that you're full.

# 5 Plan ahead and be organised. No one can deny that fitting exercise into the everyday chaos of working and running around after your family is going to be easy. But it IS possible to maximise your time without overcrowding your diary. Take a walk or run at lunchtime while you're at work, for example. Or do a series of resistance exercises using your body weight - instead of flopping in front of the TV - when the kids are in bed.