If your aim is to lose weight then you may think that your current lifestyle would need a massive overhaul.
Well, this may not necessarily be the case.
Of course you should cut back on the junk, eat a bit healthier and get regular exercise, but the smaller changes can also have an impact too.
Here are a few simple changes that can make a big difference on the scales.
#1: Prepare for the day ahead
As soon as you get up in the morning have a think about what you are going to be eating, and if possible set out the correct portions so that you do not have to worry about them later.
#2: Skip the juice
If you would normally start your day with a glass of fruit juice then it is probably best that you stop this habit.
The problem with fruit juice is that it is lacking in fibre, so you will still get the sugar content and perhaps even a little added sugar, but none of the fibre that will help fill you up.
I suggest that you eat whole fruit instead, as this will provide you with a little extra fibre to ensure you do not suffer food cravings between breakfast and lunch.
#3: Leave for work a little earlier
While I would suggest taking public transport or cycling to work, sometimes due to the distance this may not be a suggestion that would work in reality.
What you could do though if you drive to work is to park a little further away than normal and then walk the rest of the way to work.
Just 5-10 minutes extra walking a day can add up over time.
#4: Skip the soft drinks
Your usual soft drinks will contain hundreds of extra calories that serve very little nutritional value.
Even those ‘diet’ versions are best avoided too. As they have been shown to promote sugar cravings, which will ultimately cause weight gain.
My suggestion as a swap would be plain tap water. It contains zero calories and offers numerous other benefits.
You could add a slice of lemon or another citrus fruit to the water to make it a little less boring to taste.
#5: Write a shopping list
The next time you plan to go to the supermarket make sure you write a list beforehand and stick to it.
Write only the essentials and the healthy foods down and try not to be tempted to buy too much additional junk food.
To minimise temptation make sure you eat before you go so that you are not hungry when you shop.
#6: Make your own meals
The only way you will know what your food contains is by preparing it yourself.
Prepare your own meals and you will be able to cut your calorie intake, by ensuring you choose the healthiest ingredients and the correct dosage size.
#7: Reduce portion sizes
We all tend to overeat as our portion sizes are too large.
For pasta for example a portion the size of your fist is recommended, however most of us will eat considerably more, which no doubt is one of the reasons why obesity levels are on the rise.
#8: Chew thoroughly
It takes 20 minutes for your brain to receive the signal from your stomach that it is full. During which time you could already have overeaten if you do not take your time with your food.
An easy way to slow down the rate that you eat your food would be to ensure you chew each mouthful thoroughly.
#9: Get some ‘extra’ exercise
You may get lots of opportunities during the day to burn off a few extra calories.
For instance if you work at a desk all day you could go for a little walk around the office now and then, perhaps even do a little exercise between adverts while you watch TV at home.
Whatever you do, it will help move you that bit closer to your weight loss goal.
#10: Get an early night
If you do not get enough sleep then you could be sabotaging all the rest of your good work.
A lack of sleep can mess with your hormones, which can lead to food cravings that will be difficult to resist.
Aim to get a minimum of 7 hours sleep every night. Try to relax before bed, and switch off any distractions during the night for a peaceful nights rest.