Let’s look at some tiny changes YOU can make. Aim to make a small change a week - no more than that, otherwise you’ll suffer resistance. Even ONE small change a month can start you on a journey to the slim, vital person you want to be.
* Start with breakfast. If you eat breakfast, how much do you eat? Aim for a breakfast which includes protein. Oatmeal is great too. If you’ve been skipping breakfast, get up 20 minutes earlier so that you can eat before you leave for work;
* Add ten minutes of weight-bearing exercise to your day. Any movement is good, but a weight-bearing exercise like walking is better because it helps to strengthen your bones, and tuns up your metabolism. You will find that you will gradually increase the time you exercise naturally - your body will start to crave exercise. Within a month, you will be walking half an hour a day;
* Add two servings of vegetables and fruit to lunch and dinner. Optimally, you need five to seven servings of vegetables and fruit a day. Start with two. Eat an apple after lunch, and have an orange for dessert after dinner;
* Portion control your protein. Eat a palm-sized serving of meat or fish for dinner. If you’ve been having large servings, decrease the size. Add more vegetables to your plate;
* Slow down when you eat. Often we get into the habit of eating while we’re doing something else. With this small change, focus on your food when you eat, nothing else. Have lunch with someone, and make dinner a family occasion.
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