Small changes big results

Build up to kilo-carving success with baby steps instead of giant leaps!

It’s the little things that can make a difference when losing weight

when it comes to those loseweight-quick schemes, there are millions of them, each one promising to get you slim in no time at all. But can we be frank? They don’t work. So what does work? Well, the goal is to form healthy habits that last. Making small, manageable changes over a period of time is a proven strategy. And once you’ve successfully mastered incremental changes, whether it takes a week or a month, you can gradually incorporate new ones to build on your success. Here are suggestions to get you started.

ADD more water SUBTRACT sugary soft drinks

And here we also mean sweet coffees, wine, beer and mixers. Why it works Increasing your daily water intake keeps you hydrated, which is important for transporting nutrients, joint lubrication and uh, waste removal. It can also help stave off hunger. Sugary drinks add empty kjs and alcohol lowers resolve like nothing else!

ADD smart snacks SUBTRACT junky snacks

Why it works Wise snacking helps weight loss by keeping you satisfied between meals. Snacks such as a piece of fruit, a handful of nuts or popcorn, or a quarter of an avocado on a slice of grain toast are all great. Chocolate, cakes, chips and bickies? Not so much. Keep trigger foods out of the house!

ADD whole grains SUBTRACT white stuff

Why it works The goodness of grains come from the bran and germ. Processing (refining) strips away nutrients and filling fibre. So when you choose foods including rice, cereal, pasta and bread, gravitate towards whole grains.

ADD more home-cooked meals SUBTRACT eating out so often

Why it works from the ingredients to the portion size, you’re in control, it’s that simple. When you do eat out, scan the menu for healthier choices, and bring half home if the helpings are huge.

ADD mindful eating SUBTRACT mindless munchies by the telly

Why it works Slowly savouring food and concentrating on every delicious bite helps you to eat less and feel fuller faster. When you eat distractedly, you can miss your body’s cues that you’ve had enough.

ADD a daily half hour walk SUBTRACT half an hour using social media

Why it works Walking is great all-round exercise and helps kick metabolism up a notch. You can convince yourself you don’t have time for exercise but you kinda do (selfies and cute cat videos notwithstanding). Make a deal with yourself – you can scroll after you stroll.

ADD serious meal prep SUBTRACT pre-packaged, frozen meals, takeaways

Why it works Meal planning and prep keeps you on track. First, plan menus and shop for the week. Set aside an afternoon to prep what you can – soup, grilled chicken breasts or boiled eggs. Double what you cook so there’s extra for lunch, or batch cook and freeze. Chop and portion vegies and salads into containers. Knowing you have a healthy meal ready removes the temptation to grab less healthy, last-minute alternatives.

ADD An extra hour of sleep SUBTRACT That late-night snack

Why it works Many a healthful eating plan is scuppered by late-night snacking. If this is your trouble zone, consciously remove yourself from the equation! Your body – and your waistline – will thank you for the extra zzzs.