The 10 tips ............

Fitness and physical activity should be fun. If you’re enjoying activity, you’ll have no trouble sticking to your goals.

Here are some tips to enjoy exercise:

1. Think positive. See it as an opportunity, not a chore.
2. Ask someone like a friend, family member or trainer to exercise with you to keep you motivated. The activity will be more enjoyable and you commit to a session that you otherwise may find too easy to get out of.
3. Join a local club. This can be an effective way to schedule regular activity and gain a support team of people with the same goals and interests who can provide encouragement and support.
4. Get involved in your neighbourhood. Your local community probably has lots of opportunities to be active – from leisure centres and sports clubs to parks, trails, swimming pools and classes.
5. Increase activity time and intensity gradually. If you push too hard or too fast, you may burn out. Try not to be impatient – the results will come. Taking shortcuts will defeat your efforts.
6. Set yourself a challenge by trying a new activity or entering a community fun run.
7. Include a mix of activities to prevent boredom and work those muscles you didn’t even know you had!
8. Be realistic. Set short-term goals that are achievable and that you can measure, as well as longer-term goals.
9. Review your progress regularly and focus on what you have achieved.
10. Reward yourself. Celebrate your efforts and achievements to give you some impetus to keep on going. Treat yourself to something you enjoy, but make sure your rewards match your healthy lifestyle

Healthy eating is easier if you plan what you buy. Select wholesome and nutritious foods and beware of packaging flaws or food that is not stored safely.

Here are some tips to help you make healthy food choices when shopping.

1. Make a list. Before you go food shopping, plan your meals for the week.
2. Choose the low fat option. For example, select low fat milk, cheese, yoghurt, salad dressings and gravies.
3. Buy leaner cuts of meat. If unsure, look for the Heart Foundation tick of approval.
4. Opt for ‘skin off’. Chicken skin contains loads of calories and saturated fat so skinless chicken breasts are a healthier choice.
5. Beware of salt hidden in processed meats. Limit your consumption of salami, ham, corned beef, bacon, smoked salmon, frankfurts and chicken loaf.
6. Purchase fresh or frozen vegetables. Canned and pickled vegetables tend to be high in added salt.
7. Check the date. Avoid the risk of eating unsafe perishable foods, especially chilled or frozen items. A ‘use-by’ date shows the date by which a product should be consumed, while a ‘best before’ date indicates the date until which the food will remain at its best quality.
8. Keep hot foods hot and cold foods cold. When transporting food between the supermarket and your home, make sure high-risk foods (such as meats, dairy products and seafood) are kept out of the ‘temperature danger zone’. Store them below 5°C or above 60°C.
9. Look for food bargains. Bulk-buy nutritious meal ingredients at markets and supermarkets. Non-perishable options with long shelf lives include dried vegetables, beans, legumes and dried pasta.
10. Limit takeaway and convenience foods. These are expensive, high in fat, high in salt and low in nutrition, and leave you hungry again a few hours after you eat them

Here are some tips to help you cut down on fat.

1. Eat plenty of fresh vegetables and legumes. These foods are fat free, high in fibre and packed with vitamins and minerals.
2. Opt for low fat snacks. A healthy option is fresh fruit. Most cakes, biscuits and pastries contain a great deal of fat.
3. Try new ways to cook ‘fat free’. Steam, bake, grill, braise, boil or microwave your foods instead of sauteing or deep-frying.
4. Use oil or butter sparingly. Buy non-stick cookware, grease pans with cooking spray and apply oil or butter directly to the food with a pastry brush instead of adding it to the pan.
5. Cook in liquid instead of oil. Depending on the recipe, you could use chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even plain water.
6. Limit meals that feature creamy sauces. Explore tasty low fat alternatives such as pesto, salsa, chutneys and tomato-based sauces.
7. Choose low fat dairy products. Depending on the recipe, you could use reduced fat cream, low fat yoghurt or evaporated skim milk.
8. Switch to low fat products. Check the food labels at the supermarket to make sure you’re buying the reduced fat product.
9. Reduce your intake of meat fats. For example, trim visible fat from red meats, remove chicken skin and limit fatty processed meats such as sausages and salami.
10. Eat takeaway foods only occasionally. When possible, choose low fat takeaway options such as a salad roll instead of, for example, hot chips and a burger.

(http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ten_tips_to_cut_down_on_fat?open)