Research shows that it can take up to 20 minutes after eating for our tummies to tell us that they’re full – so slow down and take a moment to chew things over.
Weigh yourself once a week. This way you won't get demotivated by daily fluctuations. Make a habit of weighing yourself at the same time of the day, on the same day of the week, on the same scales. The scales aren’t everything, check in with your mood, how do your clothes feel and how are your energy levels.
Lots of people think that skipping breakfast will automatically lead to weight loss. Well, not always true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner – not to mention the healthy nutrition you miss out on. Make time for a healthy morning meal, like high-fibre cereal, low-fat milk, and fruit. It will actually support you to lose weight.
When you lack sleep, alterations in your metabolism lead to increased appetite and energy expenditure is decreased, so trying to keep a good sleeping pattern is important. Aim to get the recommended seven to nine hours each day. Getting enough sleep will make you feel rested, and could may help with keeping you feeling full and away from unnecessary snacking.
There’s nothing wrong with an occasional alcoholic drink but drinking too much can be harmful for your health, plus alcohol often has a high-calorie content. If you're longing for a glass of wine why not choose a low alcohol wine (eg 11%) with a lower sugar content. For the beer-lovers, go for a low carb beer.
Water is essential to good health. It's recommended that you should drink about 2 litres every day. But if you get bored of water, combine with other drinks that are low in calories but have a range of flavours, such as herbal infusions, fruit and herbal teas are great options, or just pop a slice of two of lemon, lime or cucumber into water.
It’s no secret that exercise speeds up the process of losing weight – and it doesn’t have to be loads. We don’t expect you to run a Marathon but climbing a few stairs instead of taking the lift will help you boost your metabolism and help to get in shape.