‘There are how many calories in this dip?’ Source: body and soul

Researchers at the Pennington Biomedical Research Center asked a group of dietitians and a group of non-dietitians to estimate their own calorie intake for 7 days. Analysis showed that the nutrition specialists had a better idea of their daily consumption than the non-dietitians, but they still underestimated the calories they consumed by around 10%.

So what should you do about it? Measure everything. Your stomach is the size of a clenched fist and can expand to double its size. Meaning, in a nutshell, if your meal is larger then two clenched fists, it’s too much food.

It’s also important to remember that every little nibble, taste test and sip counts. You’d be surprised how quickly they add up! The best way to keep track is by recording everything into a food diary.

The body+soul revolution provides you with an Online Diary to do the calorie counting for you while the below meal plans will help you readjust what you see as a healthy portion size, in comparison to how much you’re exercising.

MEAL PLAN WEEK 1

EXERCISE PLAN WEEK 1

MEAL PLAN WEEK 2:

Breakfast smoothies are a good way to get nutrients fast. Source: body and soul

Breakfast smoothie

Banana, 180g with skin

Mixed berries, fresh, 1 cup

Skim milk, 150ml

Diet yoghurt, any flavour, 200g

Preparation instructions:

1. Place banana, berries, milk and yoghurt into a blender and process until smooth (around 30 seconds). You may add some ice cubes to the blender if you wish.

Avocado wraps are a good lunch option. Source: body and soul

Chicken and avocado wrap

Chicken breast, lean, raw, 75 g

Corn tortilla, 1 large tortilla(s)

Avocado, 2 tablespoon(s) mashed

Lettuce, any type, 1 cup(s)

Preparation instructions:

1. Cook a small portion of chicken and make a healthy wrap by topping flat bread with avocado, cooked chicken and lettuce and rolling bread around ingredients.

Tomato and basil mussels are great in summer. Source: body and soul

Tomato and basil mussels

Black mussels, raw, 500g (including shell), washed

Olive oil, 1 teaspoon

Onion, any type, ¼ medium, sliced

Garlic, ½ clove, finely sliced

Red chilli, ½ chilli, chopped

White wine, dry (red can be used if you prefer), 1/2 cup

Tomato paste, no added salt, 1 teaspoon

Tomatoes, diced, canned, any type, 200g

White sugar, granulated, 1 teaspoon

Basil, 1/2 cup

Mixed salad vegetables, 3 cups

Salad dressing, fat free, any flavour that isn’t creamy, 1 tablespoon

Basmati rice, cooked, 1/2 cup

Fruit salad, with melon, fresh, 1 cup

Preparation instructions:

1. Warm the oil in a pan until hot. Add the onion and garlic and cook for 1 minute. Add the mussels and sprinkle in the chilli, tomato paste and white wine. Simmer for 2 minutes to evaporate the alcohol.

2. Add the tomatoes, sugar and basil and stir well to combine. Simmer for 2-3 minutes until the sauce has thickened slightly and the mussels have opened up. Discard any unopened mussels.

3. Serve in a deep bowl with some green salad.

4. Enjoy the fresh fruit salad for dessert.

Assorted snacks

• Puffed crispbread (e.g. Cruskits), 2 biscuits per serve

• Avocado, 2 tablespoons mashed

• Latte, skim milk, 1 small take away cup

• Vegetable crudites (carrot, celery, cucumber, capsicum), 150g

• Cottage cheese, low fat, 1 tablespoon

• Fresh fruit, any type (e.g. plum, apricot, kiwi fruit), 1 small piece

EXERCISE WEEK 2

In week 2, we are mixing it up on the cardio equipment to keep your training interesting and challenging. Simply increasing the intensity of one element of your plan each week can help improve your fitness levels and challenge your body in different ways. A varied gym program with an effective all-over resistance workout which will help you build strength.

Remember to get creative if you don’t have access to a gym and fill up a couple of large water bottles for dumbbells.

You can still enjoy a delicious meal if you simply watch your portions and do a little exercise. Source: body and soul

Monday:

Perform 2 rounds of these exercise(s)

Tai chi wraps, 15 reps each side

Dumbbell step up, 15 reps each side

Push up on the knees, 15 reps

Dumbbell squat press, 15 reps

Elbow side plank, 1 minutes, hold for 30 seconds on each side

Complete the workout with 10 minutes on the rowing machine

Tuesday:

Walking outdoors, at least 40 minutes

Take a walk in the fresh air and listen to a podcast to beat the boredom factor. Source: ThinkStock

Wednesday:

Perform 2 rounds of these exercises:

Tai chi wraps, 15 reps each side

Dumbbell step up, 15 reps

Lat pulldown to the front (hold dumbbells in front of you), 15 reps

Dumbbell deadlift, 15 reps

Push up, 15 reps

Pointer, 1 minutes, hold for 30 seconds on each side

Finish the workout by walking on the treadmill for 10 minutes

Thursday:

Walking outdoors, at least 40 minutes

Friday:

Really get your heart racing with 20 minutes of running, followed by 20 minutes of walking.

Stretch: Stretching is essential to prevent an injury and keep your muscle supple, not to mention bonus flexibility! At the end of every workout, perform 1 round of these exercises:

Neck stretch, 0.5 minutes, each side

Chest stretch using the ball, 0.5 minutes, each side

Hip flexor stretch, 0.5 minutes, each side

Zigzag stretch, 0.5 minutes, each side

Standing hamstring stretch, 0.5 minutes, each side

Spinal roll, 3 reps

Give your health and fitness routine a boost for life by joining the body+soul revolution. Choose from one of 3 10-week programs - Weight Loss, Vitality Boost and Strength - all designed to help you look and feel great and boost your energy levels. Click to take a free health assessment, try our weight loss calculator and sign up today!

January is a great time to start your fitness revolution. Source: Supplied