a healthy start

I don't know how new you are to running but if you're either a beginner or coming back to it after a break then run-walk programs can be really good. They're especially good for building up bit by bit and not ending up doing too much too soon. There's a really popular one called 'couch to 5k' which is a 7-week schedule to build up from nothing to running 3 miles. Think it's available as a free plan online (may even be a podcast for it now) - might be worth a look?

Building up confidence can be hard if you feel self-conscious or shy or whatever but it comes when you see yourself getting better, however you want to measure that - running further or faster is good for some but it might just be feeling stronger or having more energy after you finish running or whatever. And sometimes you can boost your confidence just by reminding yourself that you're being more active than 80% of the population just by getting out and doing some exercise - that's what I try and do when I feel slow and rubbish, anyway!

Sorry for rambling on, I just know it can be really hard to get started with running and loads of people have gremlins that give thems a hard time or make them feel shy when they should be really proud of what they're doing. It's easier said than done, but it's still true :)

Hope you enjoy it and let us know how you get on xx

 Healthy eating.......smaller plates you may laugh but if your plate looks full it can trick your brain into thinking you are still eating the same, if you cut down on food portions and use the same sized plate your eyes tell your brain you are starving yourself.

Porridge another good one fills you up and is a slow release food.

If you love cheese grate it. 1oz solid portion looks way smaller than if it is grated so again you can fool your brain.

Drink glass of water before a meal to fill yourself up. 

Eat slowly and dont eat in front of the tv. Concentrate on the food only. Once you are satisfied not full but satisfied stop even though you may have food left. 

LMF xx

LilMissFrustrated wrote:

 Healthy eating.......smaller plates you may laugh but if your plate looks full it can trick your brain into thinking you are still eating the same, if you cut down on food portions and use the same sized plate your eyes tell your brain you are starving yourself.

Porridge another good one fills you up and is a slow release food.

If you love cheese grate it. 1oz solid portion looks way smaller than if it is grated so again you can fool your brain.

Drink glass of water before a meal to fill yourself up. 

Eat slowly and dont eat in front of the tv. Concentrate on the food only. Once you are satisfied not full but satisfied stop even though you may have food left. 

LMF xx

 excellent tips! especially the one about plate size, i would never have thought that! i need to drink more water, my OH keeps telling me but i just never manage

The biggest thing you can do for healthy eating is to cut your portion sizes (most people eat far more than they should!!).

Eat with no distractions and really focus on what you're eating - put a small amount of food out (you can always have seconds) and eat slowly then stop when you no longer feel hungry. There's a big difference between eating 'til you're full and eating 'til you're no longer hungry and it's really useful to focus on one!

I'd also say - make nothing off limits, but try to find healthier alternatives - if you fancy something sweet then see if fruit hits the spot, if you fancy chips - have oven baked rather than deep fried.

If you want to calorie count (works for some, not for others) there are loads of calculators online to work out your BMR (the amount of calories you use to just lie still - it varies based on age, weight, activity and gender) and if you want to lose weight eat between that number and the number you burn each day by being active. If you want to maintain weight eat that number plus the additional calories you burn. But if you don't want to focus on calories - just keep an eye on saturated fats and salt in foods as they're the killers.

Often "lighter" options aren't that much different to the full fat versions so don't be pulled in to pricey versions of things.

Also - bodies have the same mechanism for thirst as for hunger so often when you're hungry, you just need a drink so drink first, then snack if you're still hungry (but go for healthy snacks if you can).

I think it's important to make it a lifestyle change (as it seems you are) rather than a diet! You're more likely to get long term benefits (healthier heart, living longer etc.) if you make it easier on yourself by making lots of little changes rather than just trying to cut out *everything* and make it really difficult!

I'm sure I'll think of more but I'm sure you've already had some great suggestions too!

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