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Small tips for big results


We've done our research and gathered together the best hacks for developing a healthy lifestyle. 
 
1. Drink more water 
 
Water is beneficial to our health as it boosts energy & decreases fatigue whilst promoting weight loss and flushing toxins out of the body. 
Many of us do not drink enough throughout the day. Aim to drink 1.5 to 2 Litres of water per day. A good way to reach this goal is to buy a sports bottle (at least 500ml) and take it everywhere with you. 
 
2. Eat breakfast 
 
It is not just a saying that breakfast is the most important meal of the day. Eating a nutritious filling breakfast provides you with fuel to power through your day. You will also consume the nutrients and vitamins needed for a healthy body. 
 
3. Have some 'me' time 
 
Often we focus on pleasing others and making sure everyone around us is happy and well. However, it is easy to forget about our own needs. Take an hour each week to do something for yourself. This may be going or a run, taking a bath or reading a good book. This will help you in the long run by promoting your mental wellbeing. 
 
4. Find a balanced that suits you
 
​If you are rushed off your feet during the week but have more time at weekends to exercise and eat better then use that balance to make things work for you. 
On the other hand, if you like to socialise at the weekend but enjoy a strict regime during the week, work with that balance. 
Healthy eating and wellbeing is all about finding what works for you. 
Aim to be healthy 80% of the week and enjoy some relaxation 20% of the time. 
 
5. Add spice 
 
​Rather than sprinkling salt over your food, try adding spices such as paprika, cumin, turmeric or chilli flakes for flavour. They also have great health benefits unlike salt, which raises blood pressure and increases risk of heart disease. 
 
6. Get outside 
 
Spending at least an hour outside everyday does wonders for your health. You will receive essential vitamin D, which reduces risk of seasonal affective disorder. 
Additionally, getting out in the fresh, clean air will help you sleep better as our sleeping patterns are determined by sunset and sunrise. If you spend too much time indoors, away from natural light, your body will fall away from its normal circadian rhythm and you may struggle to develop a healthy, regular sleeping pattern. 
 
7. HIIT the workout
 
​Shorts bursts of exercise have many health benefits alongside saving time. Taking 30 minutes out of the day to perform a high intensity circuit results in more calories and fat being burnt in a shorter space of time, alongside boosting metabolism.
 
Shorter, higher intensity workouts are effective time management as you are less likely to faff about, chatting to people in the gym if you know you have only got a short period of time. 
 
8. Music 
 
​Music is a very powerful tool especially for wellbeing. Creating a playlist of your favourite songs makes any task a little less daunting. Turn the volume up, have a dance and get things done. 
 
Got housework to do? Plug your phone in and get jamming to those tunes. Before you know it, you've finished the housework, had a dance and you feel happier. You might even have worked up a sweat. 
 
9. Find a friend
 
A good support system is one of the best things for weight loss. If you have a friend that has also spoken about wanting to lose weight or get fitter, why not ask them to join you at a Scottish Slimmers class or go to a fitness class together. 
Having someone to go with increases your commitment and may add a bit of competition into the mix. 
 
10. Routine
 
Creating a routine of when you go to the gym, what meals you eat during the week and what day you go along to your Scottish Slimmers class makes these activities part of your week and they become the norm. 
Creating a routine makes losing weight not about being on a 'diet' but instead creates long-lasting healthy habits which form a lifestyle. 
 
11. Smaller plate
 
​Psychologists have found that when we eat off a smaller plate we tend to eat less because the portion looks larger. Regularly eating off a smaller plate you will gradually start eating smaller portions without being hungry. 
 
12. Slow down
 
​It takes roughly 20 minutes for the signals from the stomach to travel to the brain and tell it you ae full and to stop eating. Eating your dinner flat out in 5 minutes doesn't give your brain enough time to know you are full so you will continue to want more food even though your stomach is full. 
 
13. Don't ban foods
 
Banning foods you like will make you crave them anymore and at a higher rate meaning you will eat above your calorie limit. 
Enjoy an occasional treat or cut down on the portion size of foods that you know aren't 100% healthy for you.