You don’t need to a run a marathon or cut out all unhealthy food to make yourself healthier. By making a few small tweaks to your daily routine you can lose weight and improve your health without totally reorganising your schedule.
Small changes, big difference
1. Take the stairs
It’s first thing in the morning, you’re not quite fully awake and you’re carrying your laptop into work. The escalators and lift look so tempting but if you can resist you’ll add a little workout into your morning routine. Not only that, it’ll get the blood pumping and get you ready for the day.
On average, a walk up a single flight of stairs burns around 10 calories, while taking the escalator burns one or two. If you climbed four flights a day, that adds up to burning 40 calories a day or 200 in a working week – the same as a doughnut or a pint of lager.
2. Choose fruit
We’re talking about actual pieces of fresh fruit. They might seem healthy, but smoothies and fruit juices can be full of sugar. Opting for a piece of fruit excludes added sugar and also means you’ll be getting the added benefit of the extra fibre in the flesh that is often left out of smoothies.
Why is eating whole fruits so important? Fibre helps slow your absorption of the sugars found in fruit and is great for your digestion.
3. Ditch the car
It can be tempting to jump in the car to go to the shops – even if they are just half a mile down the road. This is not only bad for the environment and your budget, but also is hitting your health.
By ditching the car and walking you can squeeze in an extra mile of walking every time – do this three times a week and that’s three miles. That could be an extra 175 calories burned. You could listen to your favourite album or a new podcast to pass the time.
4. Change one of your alcoholic drinks for a water once a week
Let’s assume you’re sticking to the recommended weekly alcohol limit of 14 units. That’s around 6 pints a week, depending on strength. With the average pint containing 182 calories, by changing one of them a week to a glass of water you make a quick and easy cut to your calorie intake.
5. Small exercises at work
Unless you work in construction or do any other physical labour, there’s a good chance you’re sat at a desk for 8 hours a day. But this doesn’t need to be wasted time. You can squeeze in a few, small exercises throughout the day without your colleagues noticing.
Try a few leg lifts under the table or, even better, some chair squats. Every time you sit down hold your position just an inch above your chair for ten seconds. You can work on your kegel exercises too – yes, even men can do kegels.
6. Don’t shop when hungry
You’re much more likely to buy junk food, treats or more than you need when you shop hungry. Go after lunch instead and see how different your trolley looks. Snacks and treats are like most things – out of sight, out of mind. If you don’t buy them, you won’t want them.
7. Make everyday tasks a little bit harder
Like your secret work exercises, you can also fit in some stretches and squats when doing various household chores. Do a few star jumps while you’re waiting for the kettle to boil, sneak in a dozen lunges during the ad break, or run up the stairs instead of just walking. If you do all these every day, you could be burning off around 100-150 extra calories.
8. Visit a museum
Instead of going to cinema and sitting down for a couple of hours, why not visit a museum or gallery and walk for a couple of hours. A slow, 2mph walk for two hours burns off 277 calories.
Whatever you do, don’t be tempted by weight-loss wonder drugs. If you’re seriously considering medical intervention to help you lose weight, make sure you get professional medical advice and an approved medicine.
Our weight loss clinic provides for confidential, discreet advice and prescription treatments if you’re medically suitable.