Life is all about compromises, right? Well, if you think you can ignore your bad eating habits just because you exercise regularly, think again. We spoke to Antonia Ward, founder of The Healthy Habits Plan who tells us even the smallest of changes can help towards a healthier lifestyle.

It’s a common misconception that if you burn off a ton of calories at the gym you can eat whatever you want. Or, if you’re “naturally” thin you don’t have to watch what you eat. Antonia Ward (pictured inset), founder of The Healthy Habits Plan agrees “It’s a mistake many people make, but unfortunately, trading an hour in the gym for a chocolate bar or relying on a good metabolism to take the place of healthy eating habits completely misses the point of living a healthy lifestyle. And if you want to lose weight – it’s the 80/20 rule, it’s 80% about what you eat and drink and 20% about exercise.

It was exactly this misconception and the fact that eating a healthy diet is far from simple, simply because humans are very complex beings that prompted Antonia to set up The Healthy Habits Plan. With a degree in Sports Management, Antonia has always been interested in maintaining a healthy lifestyle but it was preparing for two bikini fitness competitions which really ​taught her how to manage her food and drink intake to get the best results for showcasing her shape. As a result she was asked by family and friends for advice with eating healthily, how to lose weight and how to eat better and The Healthy Habits Plan was born. 

Antonia is quick to point out that healthy eating is not about strict dietary limitations or depriving yourself of the foods you love. It’s about feeling great, having more energy, improving your health and boosting your mood. It’s about making small changes at a time, keeping your goals modest, being honest and, as your small changes become habit, you can continue to add healthier choices.

Antonia adds “If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone and this is where The Healthy Habits Plan can help.” The ten week plan is easy to follow, easy to understand and you have all the relevant information you need in the one place. What’s more, it’s tailored to your individual requirements. You’ll learn the basics of food and the importance of taking in the correct amount of calories for you. You’ll learn to track what you eat and drink so you become aware of every single thing you put in your mouth. You’ll learn how to plan and shop for healthy meals. By using the plan, you can cut through the confusion and learn how to create – and stick to – a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.


1. Use a smaller dinner plate to help manage portion control.
2. Load up your plate with lots of filling vegetables and salads – at least two servings each meal.
3. Take 20 seconds to stop and think before deciding to eat something, are you actually hungry or is this just a habit?
4. Drink more water – have a bottle of water with you and take sips throughout the day.
5. Move more – walk to the shop don’t drive, use the stairs, not the lift, take a lunch break and go outside for a walk and some fresh air.