1. Eat breakfast
Breakfast eaters are more likely to maintain a healthy weight, and breakfast will also help keep you clear-headed all morning. Your brain needs fuel after an overnight fast.
2. Move more
Aside from your regular exercise, try to work more activity into your day. Take the stairs, walk or bike to do errands, pace the floor while you’re on the phone, and walk to a colleague’s desk instead of e-mailing.
3. Don’t eat in front of a screen
Whether it’s a computer, TV or film screen, when you’re eating in front of it, you’re not focusing on your food – you’re likely to end up eating more, and enjoying it less.
4. Stop eating on the run
This means eating in the car, when you’re walking down the street running errands, or while you’re getting dressed in the morning. Take time to sit down, focus on your meal, and enjoy.
5. Watch the liquid calories
Unless your liquid is a meal in itself, fluids should be calorie free as often as possible. Get most of your calories from foods, not beverages – it’s one of the easiest ways to cut out excess calories.
6. Stay hydrated
Many of the body’s processes rely on water, but plenty of people don’t drink enough. Keep water or tea near you and sip throughout the day.
7. Include all the macro nutrients every time you eat
For a balanced diet it’s important to include a combination of protein, carbohydrates and unsaturated fat in every meal. If you are looking to get some extra protein in your diet try eating yoghurt, nuts, high protein cereals, shakes or single-serve cans of tuna as snacks.
8. Have a fruit or vegetable at every meal
Fruits and vegetables give you the most nutrition for the fewest calories. And, they’re full of water and fibre, which means they fill you up.
9. Don’t skip meals
Skipping meals rarely works as a calorie-control measure – you’ll just end up making up for it at the next meal. Eating small meals and snacks every few hours is a better strategy.
10. Pump some iron
Strength training exercise burns calories, can perk up your mood, and it helps to keep your bones strong. It also helps you build muscle mass which makes you stronger, and can ultimately increase your resting metabolic rate.