Embarking on a journey to a healthier lifestyle doesn’t have to be overwhelming. Start small and savour the victory of mastering one habit at a time.
Matt Milles, Regional Manager for U.P.’s London Gyms gives us his tips on kickstarting your January.
Here are practical and punchy tips to kickstart your diet this New Year:
- Gradual Changes: Slow and steady wins the race to a healthier you. Master one new habit at a time, whether it’s drinking more water or ditching processed foods. Behavioural science supports the idea that gradual changes are more likely to stick.
- Protein-Packed Breakfast: Swap your carb-heavy breakfast for a protein-rich alternative. Eggs, lean meats, or veggie omelettes will keep you fuller for longer, setting a positive tone for the day. Research indicates that a high-protein morning meal helps regulate appetite hormones, reducing subsequent calorie intake.
- Prioritize Sleep: Ensure you get at least eight hours of sleep each night. A well-rested body is less likely to crave caffeine to combat fatigue. As well, sleep deprivation disrupts the balance of hunger hormones, leading to increased cravings, especially for sugary and high-calorie foods.
- Hydrate Smartly: Mistaking thirst for hunger is common. Guzzle 2-3 litres of water daily to stave off mindless snacking and keep your body functioning at its best.
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- Big Bottle Strategy: Invest in a large water bottle. Having a large water bottle allows you to visualize and track your hydration goals. Research shows that people tend to drink more water when it’s readily available.
- Flavour Infusion: Add natural flavours to your water with berries, lemon, lime, mint, or cucumber. Avoid sugary additives; stick to the freshness of real fruits.
- Teatime: Explore herbal teas for hydration variety. Enjoy them hot or cold and discover the added health benefits they bring to the hydration game.
- Ditch the Sugar: Cut back on sugar gradually. Replace it with natural sweetness from berries and herbal teas. Breaking free from the sugar trap is a journey worth taking. Craving Control: 4 Strategies to Curb the Urge
- Sugar Breakup: Studies suggests that the brain can form addictive patterns with sugar. Gradually reducing sugar intake allows the brain to adjust, minimizing cravings. Avoid artificial sweeteners, which can intensify your desire for sweetness. Research recommends replacing sugary items with natural alternatives like berries and herbal
- Smart Shopping: Shop on a full stomach to resist the allure of unhealthy snacks. Preparation is key—have meals ready to avoid impulsive choices.
- Minty Fresh Defence: Psychologically, the taste of mint is associated with freshness and the end of a meal. Chewing gum or brushing your teeth can act as a sensory cue to signal the end of eating, helping curb cravings.
- Consistent Eating: Don’t let hunger hijack your willpower. Eat small, regular meals throughout the day to keep cravings at bay.