1. Want It
Create goals with a timeline, write them down in a journal and be realistic. Your goals should be measurable so you can track your progress and identify success and see how far you have come.
2. Understand It
Know what your daily food intake should be – measure your BMR (basal metabolic rate). For weight loss to succeed you must have a calorie deficit.
3. Plan It
Plan your meals by making a shopping list. Adjust your routines and revisit your goals.
4. Make Changes
You can’t do what you have always done. Look at your habits and assess what you need to change, e.g. smaller plates, mindful eating, stop when you start to feel full, smaller portion sizes, eat good food, exercise.
5. Get Ready
Clear out the unhealthy foods and get ready for exercise.
6. Add Variety
Aim for 30 different plant species a week, eat a rainbow, add vegetables and fibre.
7. Avoid Late Night Snacks
Eat in a 12-hour window, eat mindfully to feel fuller for longer.
8. Reward Your Success
Have a glass of wine or a square of good chocolate as a treat.
9. Dine In
Cook for yourself as much as possible, check for healthier options. When eating out, share with a friend or ask for a half portion.
10. Stay Hydrated
Drink water, tea or black coffee.