3. Cut down on the cuppas

Caffeine has always created a buzz, and cappuccinos are always a perennial favourite, but when it comes to kilojoules, these milky drinks come at a cost says Seeliger.

A ‘short’, ‘tall’ or ‘grande’ cappuccino is approximately 500, 700 and 900 kilojoules respectively (based on low-fat milk and no sugar), which are kilojoule equivalents to 1.7, 2.7 and 3.7 slices of bread”

If you find it too difficult to cut out your daily caffeine-fix, she suggests replacing your cappuccino with an Americano (plain filtered coffee) with a splash of milk, which will help reduce the energy to approximately 150 kilojoules per serving.

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4. Eat your water

This does not mean crunching away on ice cubes to help shut down the hunger, rather pile your plate high with vegetables and salad.

“Most vegetables are between 90 – 95% water, this paired with fibre, vitamins, minerals and anti-oxidants makes them the perfect accompaniment for every meal,” says Seeliger.

She recommends filling at least half your plate with vegetables and/or salad, and that they represent all colours of the rainbow, from purple eggplants, yellow peppers, red radishes, orange butternut to green spinach.

5. Bring back the balance

Extremes have always held so much appeal, from fasting to carb-free to fat-full to fun-less that never reach the pot of gold at the end of that ‘goal weight’ rainbow.

“When it comes to meals and snacks, and eating in general, it is worth bringing back some balance which will help you to not only achieve those health goals but also be happy at the same time,” says Seeliger.

Make health your wellness goal, not deprivation and dieting.

Embark on a healthy cooking class or actually use the recipe books that adorn your shelves; ditch the gym if you don’t like it and find a new exercise you actually enjoy.

Embrace walks in the park and picnics; think about taking up gardening, especially growing your own salad leaves and edible flowers, spring veg and herbs. Spending time outdoors is so good for that extra vitamin D.

Source: The Association for Dietetics in South Africa