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Doing well, room for refinement

You're already taking on some of the lifestyle changes that will offer you a better quality of life. It's time now to refine those so that you are truly on your way to being in peak condition.

Become a label savvy shopper. You may not have time to read all the small print, but decide to look at the saturated fat content of foods and compare labels. Once you become familiar with the types of foods that are lower in saturated fat, then move on to sugar and then salt.

You might like to spend more time when you shop at weekends. Getting into the habit of understanding food labels can help you make better choices that can have a beneficial impact on your shopping trolley and your health.

The key to improving your body shape and weight is a combination of healthy eating and regular physical activity.

• Keep a daily food and mood diary so you can see when you indulge and what your emotions are at that time - eg boredom, stress, comfort-seeking. Knowing what pushes your “hot” buttons will help you avoid those situations next time.
• Make a list of the long-term benefits that your new lifestyle will give you - for example, general feelings of wellness, an increase in self-confidence, looking and feeling great about yourself, lower blood cholesterol levels and more energy.
• Get the apron on at least once a week. Cooking can be therapeutic and it helps you to be fully aware of exactly what's on your plate. Try quick and easy recipes so it doesn't feel like you're spending hours in the kitchen.
• Be conscious of what and when you're eating. Eat slowly, put cutlery down between mouthfuls, and be conscious of choosing healthier foods and snacks.