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SMART tips for maintaining weight

7 Ways to be S.M.A.R.T about your weight in the summer as you age

Most of us strive to look good in the summer when the clothes become less and more flesh is on show and there is nothing worse than feeling like you have to cover up as you don’t feel comfortable in your own skin.

Who is to say what your best is? Why do we strive for the perfect body? Who are we doing it for; does it make our friends and love ones love us less?

Perfect is impossible and as we age it can put us under unrealistic pressure and make us miserable.

As we age skinny is not a good look as it makes us look older so why is it still hard for ladies to accept they are not going to be a size 8 like they use to be, I know this all too well as you can see in the pictures this is me at 24 and me at 49 it is unrealistic to think I will ever be that size 8 again, im now a size 12 and have accepted this. Our hormones change our body shape as well and our metabolism slows down. We should just look back and see this as a part of our lives that had its own chapter.

That being said it doesn’t mean we shouldn’t be healthy and eat well and exercise, all these things will make you feel good and keep your weight and your fitness at a healthy level.

Who really wants to never be able to have a treat or a glass of wine I know I don’t. So here a few quick tips for you to put in to action to keep you on track and still live your life.

1) Eat a rainbow

Make your meals colourful, the more colours the better as these foods are packed full of vitamins and minerals and fibre and will keep you full, plus you can eat a lot of them. Think Carrots, cucumber, peppers red, orange and green, beetroot, tomatoes, corn, watercress, spinach, broccoli, kale, blueberries, strawberries, melon, mango, oranges and avocados.

2) Eat protein at breakfast

Eating protein at breakfast will keep you fuller for longer so ditch the toast and marmalade go for poached eggs and avocado or scrambled eggs and smoked salmon. You will snack less later in the day

3) Drink more water

We need water to keep up energy levels and keep our bodies from dehydrating especially in the summer when it’s hot. We are made up of 70% water. If you have a glass of water before a meal it will stop you over eating and help you food move through your body. Always carry a bottle of water with you, that way it will remind you to drink it, aim for 2 litres a day.

4) Keep a food diary

By far the best way of keeping on track of what your eating is by doing a food diary, there are loads of apps out there like my fitness pal that can help you stay on track, we are all guilty of not knowing the true meaning of portion sizes any more so this can help get you back to eating the right amount.
We also tend to nibble without knowing so by having to log it all will show you how it adds up.

5) Pack a snack

If you know you are going to be out all day pack a snack. This will stop you getting to the point when you are so hungry that you grab a bar of chocolate or a packet of crisps. Pack a little cool bag and pop in a snack pot of hummus and some chopped up vegetables or an apple and a small piece of cheese or a banana and some nuts.

6) Have a treat now and again

You know what it is like when you say to yourself you can’t have something you want it all the more, life is for living and you can’t say no all the time your only human, so make sure you allow yourself treat a couple of times a week it will make it easier to be healthy the rest of the time.

7) Get a good night’s sleep and avoid stress where possible

Weight control believe it or not can start in the bedroom !!! Getting at least 7-8 hours sleep is vital for weight control, when we get a good night’s sleep we make better choices with our food by controlling your hunger hormones Ghrelin and leptin.

Ghrelin tells us it’s time to eat and the less sleep we get the more ghrelin gets made by the body. However Leptin that tells us when we are full slows down when we don’t get enough sleep. These hormones can cause us to overeat making us gain unwanted weight.

So make sure you have good sleep hygiene and stop using your phone and tablets at least an hour before bed, avoid caffeine drinks and alcohol and eating your dinner and going straight to bed.

For more help and advice go to www.smartnutritionandfitness.uk or call Fiona on 0771-8588847
Email smartnutritionandfitness@gmail.com