The holiday season may be officially over but many still have a souvenir of a few pounds or more. Five health and fitness experts give tips on eating better and exercising more. Hélène Hofmanreports
September is one of the most popular times of the year for people to embark on a weight-loss programme, according to health and fitness professionals.
The end of the summer is much like January, when weight-loss consistently tops the list of New Year resolutions, and late spring, when the bikini diets surge in popularity ahead of the summer holidays.
Traditionally, summer weight gain has been attributed to the lapse of healthy eating and exercise patterns in favour of days lounging in the sun, indulgent breaks away and frequent barbecues.
However, this year, following one of the wettest summers in years, according to Met Éireann, it appears we've been eating more and exercising even less than in previous years.
A survey by British supermarket chain Somerfield, for example, found that sales of stodgy, comfort foods increased this summer, while healthier foods were left on the shelves.
Of those surveyed, 18 per cent said they were eating more chocolate and 14 per cent said they were eating more cakes. One in four said they had stopped eating salads altogether.
Similarly, DIY chain Homebase reported that sales of garden furniture and barbecues were down 8 per cent on other years, but catalogue chain Argos saw an increase in sales of flat-screen televisions and video-game consoles.
Experts say that now is an ideal time to establish a new, healthier routine. With the holidays out of the way and the children back at school, they say there is more time to plan your meals and incorporate exercise into your day.
Not only will eating less and doing more help lose weight, it will also allow you to sleep better, reduce stress levels and can help in the prevention of a number of diseases, including coronary heart disease, certain cancers and diabetes.
Five health and fitness professionals have the following tips to get you started on the road to exercising more and eating better:
q Noreen Gregory, MsC in exercise and nutrition science and tutor, National Training College, Dublin:
"With exercise the thing is to get out there and do it. You will start eating better once you do.
"Go buy a pedometer, attach it to your belt and it will record how many steps you take in a day. Aim for 6,000 to stay healthy and 10,000 to lose weight. Then at the end of the day, you can check how many you've taken and maybe take a quick walk in the evening if you're falling a few steps short.
"You don't have to do structured exercise all the time. You can take a walk or use the stairs instead of the lift at work - take two if you're already quite fit and it will increase the work-out. However, joining a class in something you like is a good start even if it's just one night a week.
"The spin-off of getting active is you will find yourself eating better, but go to the GP or your nearest health promotion unit and get a copy of the food pyramid. Stick it to the fridge and it will remind you of everything you need to know."
q Philip Phelan, chartered physiotherapist and performance consultant, Litton Lane Training:
"People always wonder about the correct way to lose weight and it's all about motivation. Find that motivation and you will succeed. You may get it because of a health issue, from something somebody says, from what you see in a TV programme or because you go out for a walk with other people and can't keep up - these signals are the most powerful motivation you can get.
"Once you start exercising, take note of the effects it's having on you. You will see you're sleeping better, feeling less stressed and possibly even find yourself eating better.
"Diet and exercise come together. It is all or nothing. Be aware that if you're feeling good, it's because of the exercise and let that keep you going."
q Elmary Purtill, senior dietitian, HSE Dublin and mid-Leinster area:
"Avoid being a Monday morning dieter who always says 'I'll start on Monday'. Set yourself a reasonable start date for your new routine that will give you enough time to come up with a new shopping list and find out things like the swimming pool opening times.
"Set yourself a target to work towards, but don't aim to lose any more than one or two pounds a week. Research shows that people who have a lot of weight to lose and try to lose it fast never do.
"If you have a lapse, prevent that from becoming a collapse with planning. The worst times are evening and night - six out of 10 people who are overweight binge eat at these times and undo all the good work of the day. For those situations, come up with something that is incompatible with eating, such as taking a bath or making a phone call - anything that will remove you from the situation, stop you thinking about food and keep you on track."
q Dr Ronan Boland, Cork-based GP and spokesman for the Irish Medical Organisation (IMO):
"When it comes to weight-loss, consistency is important and a lifestyle change is more likely to succeed than a fad diet. Be realistic and make changes you'll stick to.
"You need to do at least 30 minutes of rigorous exercise a day that will get your heart rate up.
"This can be swimming, cycling or running or even doing some heavy work in the garden - pick something that suits you. If you get bored easily, do a combination of several types of exercise.
"Look closely at your diet and make changes you can and will sustain. People have certain perceptions of what their diet is like and it may not be accurate.
"Keep a food diary for three days and write down everything you eat and drink - even the relish that goes on your sandwich. Often the baddies are in the extras we eat and don't even notice.
"Look at your diet and then look at the ideal which you can find in information leaflets from your GP or health centre or on good reliable sites on the internet - then make the changes you need to."
q Margaret Burke, WeightWatchers:
"You know where you are right now and you don't like it. Yes, shedding some of those pounds will make a big difference. One of the greatest gifts you can bestow on your body is better health and wellbeing, which are yours to start claiming anytime.
"[With WeightWatchers] you'll choose which healthy eating plan to start on - Points or Core. You'll receive a tasty seven-day menu planner telling you exactly what to eat and when.
"Next, using the pull-out shopping list, go food shopping and set yourself up for success. What you buy is what you eat.
"If you choose not to go to Weight- Watchers, you could get help from your partner, a friend, your family or your work colleague. Something as simple as a walking buddy is a good step to getting started.
"Help yourself by avoiding situations where you know you will follow the crowd, especially some people you could describe as toxic to your wellbeing, the ones that leave you exhausted.
"Focus on what you can do, not what you can't. Count your successes, not your failures."