Healthy changes you can make as we move into summer

As we steadily move towards summer, it’s natural to want to shed those winter kilos and be healthy and fit. It may be tempting to go for quick fix options, but that really won’t help you in the long run. Small, manageable changes, step by step, are much more likely to stick. Here are a few you can try:

Instead of promising yourself that you’ll do a workout at home, head to the gym even just once a week if that’s all you can commit to. Better yet, get a gym buddy or sign up for a personal trainer. Being around people and knowing that you’re accountable to someone or paying for the service will get you exercising. As a bonus you’re also bound to feel happier and energised after the workout!

If you got into a habit of drinking more coffee in winter just to keep warm, swop one or two of those cups for a glass of water – before you know it, drinking water will be something you don’t have to force yourself to do. Water quenches your thirst, doesn’t dehydrate you, and has no calories!

Did you indulge in a lot of sweet comfort foods in winter? You can make a switch to fruit salad or smoothies even just twice a week – you still get the sweet taste, but a whole lot more good-for-you nutrients such as vitamins, minerals, antioxidants, fibre and even protein if you add it to your smoothies. Try out one of KAUAI’s Power Smoothies for delicious flavours: The Super Fruit smoothie with blueberry, strawberry, goji berries, pomegranate juice and low fat frozen yoghurt is jam- packed with antioxidants, the Go-Goji Berry smoothie with goji berries, pomegranate juice, strawberry and banana has all the goodness and flavour minus the dairy, and the Peanut Butter Bomb with Muscle Works whey protein, chocolate, banana, peanut butter, fat free milk and low fat yoghurt is great after a workout.

Make the most of the warmer weather and get outdoors on the weekend. Even just a short walk around the park is better than sitting on the couch at home. If you want to take a slightly bigger step, swop couch surfing with entering a short outdoor event – the extra motivation to stick to training comes from the commitment you’ve made.

Start paying attention to your hunger signals. It’s so easy to dish seconds or even thirds during winter. Rather dish a balanced portion, eat slowly and wait a few minutes before dishing a second helping; if you’re feeling satiated and satisfied, don’t go back for more. Your body is the best guide in terms of hunger and fullness.

And lastly, buy fruit and vegetables whether they’re whole or chopped, need oven cooking or can simply be popped in the microwave. Having these foods easily available will make you more likely to use them in your meals and snacks instead of just filling up on the carbs and protein.

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