Happy 2015 to everyone! After all of the overindulgences over the Christmas period, this is the time for a fresh start – a new year, a new you. This year we have provided you with a list of small changes that you can make into your daily life which can finally help you achieve your weight loss goals. Choose 3-5 of our suggestions as your New Years Resolutions, write them down and stick them on your fridge door to remind yourself each day of what you want to achieve. Research suggests that it takes 12 weeks on average to form a new habit, so after this time these changes should come naturally and you’ll start living a happy, healthier life. Make 2015 your year….
1. Drink more water
It is advised to drink 2 litres or 6-8 glasses of water a day. Not only does water help with keeping our skin moisturised, flushing out toxins and regulating our body temperatures, it can also calm cravings. Drinking water can temporarily help fill you up so when you get hunger pangs, have a glass of water before eating and you may find that you don’t need to eat quite as much as usual.
2. Move your body everyday
Aim to exercise at least 3 times a week for 30-60 minutes whether it’s joining a gym, participating in a fun exercise class (like Voga or Spinning) or grabbing a friend to rent out a badminton court with for an hour a week. On the days that you aren’t exercising, keep your body active, even if you just focus on reducing your sitting down time, it could make a difference. Walk to work or the shops, take the stairs to the office or take the kids to a park. You could even purchase a Pedometer to keep track of your walking which can help gradually increase your activity levels.
3. Slow down your eating
Research has shown that faster eaters are often heavier than slower eaters. It takes 20 minutes for our brains to recognise that there is food in our stomach. If you slow your eating down and take over 20 minutes to eat your food, you should be satisfied when finishing and thus won’t need to grab seconds or pudding. Put your fork down between bites, chew for longer and sip water throughout your meal, even chatting to your fellow diners can slow you down.
4. Cut down your carbohydrate intake
If you have tried the Atkins diet, you’ll find that not consuming any carbs is real hard work, instead, just allow yourself one portion of carbohydrates in one meal a day. It’ll be easier to reduce your daily calorie intake and it will also offer opportunity for a more varied diet rather than sticking to sandwiches and pasta.
5. Eat Breakfast
Research shows that those who eat breakfast can control their weight better than those who don’t. This is because people who aren’t getting a satisfactory amount tend to snack on sugary or fatty snacks which end up containing more calories than the actual breakfast. Aim to get a serving of protein in your breakfast so that you feel fuller for longer.
6. Control your portions
Nowadays, portions are much larger than they were 30 years ago, so we do not need as much as we think. Buy smaller plates and smaller bowls so that you can’t overload them. For women aim to eat 1400 calories a day and for men, 1900. Plus, if you eat one less bite a day at every meal you could save about 75 calories a day which equals near 8 pound weight loss in a year.
7. Get your five a day
This is constantly reinforced to us, but if you stock up on more fruit and veg you’ll be able to reduce the fats and carbohydrates from your diet. And they don’t have to be fresh; frozen, tinned, dried and juiced fruit and vegetables all count. A portion is about 80g which is the equivalent of 1 apple, 2 plums/Satsuma’s, 3 heaped tablespoons of peas sweetcorn or beans and a dessert bowl of salad leaves. Use snacking times to your advantage and pack in as many nutrients as possible.
8. Get more sleep
Research has shown that a few nights of sleep deprivation can equal almost immediate weight gain. In an experiment, a sleep-deprived group gained almost 3 pounds compared to the well rested control group. So ensure that you get your 8 hours a night.
9. Bring your own lunch to work
Keeping on top of your lunches rather than waiting until you’re hungry and grabbing the most convenient food is guaranteed to hinder your weight loss. Not only will you be able to keep on top of and plan what you are consuming if you make your lunches at home, you will also save so much money. Make a batch of vegetable soup at the weekend and package it up for your weeks worth of packed lunches.
10. Join The Slimming Clinic
This New Year, if you’ve tried everything to lose weight but you just can’t seem to shift it, join The Slimming Clinic and we can help you reach your weight loss goals. Read our Slimmer’s testimonials here to find out how The Slimming Clinic have helped so many people turn their lives around. We even have a New Year offer for those of you who want a fresh start this 2015, with £10 off 1 month of slimming and £2 off 1 week of slimming.