Setting the right goals for a better lifestyle

By KATHERINE HOBY

"First, take a deep breath and relax."

Dietician Jeni Pearce suggests those keen to get off the couch should first take time to consider their life and how they are living it.

Everyone is different when it comes to diet and exercise. Comparing yourself to the girl next door or your slim, fit friend will do you no good, she says.

"It's all about you. You've got as much time as it takes. It's your life, and stuff happens.

"There will be some really good days and some where it doesn't go to plan.

"Don't beat yourself up. It's not about this meal, or this day. It's about this week, this month - the big picture."

Improving your lifestyle is about prioritising, and Ms Pearce says saying you are too busy to eat right and introduce exercise into your life is simply a cop-out.

Changing your mental attitude is an important key to health and wellbeing.

"A lot of people are emotional eaters. You need to re-train yourself. Just because you're having a bad day doesn't mean you need a pie."

Patience is a virtue when it comes to making changes, Ms Pearce says. It takes 12 to 14 weeks to form a habit, so sticking to an exercise and diet plan is important.

"You need to be doing really well for two or three weeks before you even think about getting on the scales."

She suggests checking measurements and judging progress by how much better you feel, rather than relying on the scales.

Having a goal in mind, such as wanting to shape up for summer, or a school reunion, is a good idea. But she emphasises it should be an open-ended goal.

"If you say, 'I'd like to be a size 12 by December', how about 'I'd like to be a size 12 - and stay there'. Don't have an end point."

Basics are important. Eat a good breakfast. It will set you up for the day.

And if you fall off the wagon, do not beat yourself up for it, Ms Pearce says.

"We all do it. That's life. But on the other hand once people have had a couple of chocolate biscuits, they tend to think they've ruined things and eat the whole packet."

In terms of fitting exercise into a busy day, Ms Pearce says everybody can find 10 minutes to walk. She says things like taking the stairs instead of the lift at work, and getting off the bus one stop early can add up.

"People think five minutes won't make the difference but it will. And if five or 10 minutes a day is all you do, that's better than nothing.

"You have to put yourself first. How will the other things or people in your life benefit if you are stressed, tired or unwell due to neglecting yourself?"

Don't give up, Ms Pearce says. Some people require more than one start, and that's okay. And try to be patient with yourself.

"You have to undo bad habits first. I say to people, if I ate a chocolate bar today, would it make me obese? No. And if I miss one chocolate bar, will I be thin? The answer there is no also."

Top tips:

* Keep a food diary and mark exercise on a planner or in a diary. Then you can see how you are progressing.

* When watching kids play sport, stride around the field or court and watch from different angles. That way, you get your heart rate up too.

* Take small steps, rather than trying to go from zero to hero in a week.

* Watch added fats and sugars, and check portion sizes.

* Keep hydrated.

* Don't have a treat too often. It ceases to be a treat if you do that.

* If you crave something, have it. This should stop the 'I've eaten one biscuit, might as well have the whole packet' mentality later.

* Eat a good afternoon tea to avoid the 4pm sugar craving.

* Go walking or running, or start a healthier eating plan with a friend.

* Jeni Pearce is a health and sports dietician.

nzherald.co.nz/health