3 simple changes to help ensure you lose weight

We show you how making three simple changes can help you to see big results on the scale.

27 July 2010
by Leigh van den Berg

One of the main reasons so many people battle with weight loss is that they attempt to make too many dramatic changes to their lifestyle at once.

Diving headfirst into a new way of living is a sure-fire way of setting yourself up for failure. Instead, why not try making some small, realistic weight-savvy adjustments? If you commit yourself, we promise that you can expect to see real results!

1. Power up with protein

If you thought skipping breakfast would help you to shed a few, you might want to think again. Eating breakfast actually promotes weight loss because it helps you to feel fuller during the day and snack less. However, according to a study published online in the International Journal of Obesity, the best breakfast for weight loss might just be bacon and eggs! The study showed that those who ate two eggs for breakfast as part of a low kilojoule diet lost 65 percent more weight than those who ate a bagel with the same amount of kilojoules. Those who ate the eggs also claimed to have more energy throughout the day. Researchers now believe that a protein-rich breakfast makes you feel more satisfied, so you’re less likely to overeat when it comes to your next meal.

2. Get a good night’s sleep

According to new studies, the effects of getting too little sleep may lead to overeating and weight gain. This is because sleep deprivation increases your levels of ghrelin, a hormone that causes you to feel hungry, while decreasing your leptin levels. (Leptin is the hormone responsible for making you feel like you’re full). ‘It’s amazing how much people’s sleep is reflected in the hormones in their blood,’ says Emmanuel Mignot, an investigator who worked on the studies at Stanford University in America. According to him, if you want to lose weight, getting a good eight hours is just as important as eating a low kilojoule diet and working out.

3. Get moving

The average person burns 420 kilojoules an hour while sitting and 588 an hour while standing up. So, if you can find a way to get on your feet for just two hours a day, you could drop an extra kilogram in the course of a year! You’ll burn even more kilojoules if you’re moving, so try and make a point of adding a little exercise into everyday. You can do this by parking further away from your destination, going for a stroll when you chat on your phone and always taking the stairs.

Just five minutes of stair climbing burns 604 kilojoules. You could also give the car wash a skip and clean your vehicle by hand. Half an hour of hand washing will burn a solid 588 kilojoules. Did you know that simply moving your jaw by chewing sugar-free gum will use up a good 46 kilojoules an hour? Another easy way to exercise is to put away the remote control. This forces you to get up every time you want to change the channel on the television.

How Clicks can help you

Did you know that if you drink three cups of coffee or tea a day and add two spoons of sugar to each cup, you’re consuming 360 kilojoules in sugar alone? (Just one teaspoon contains 60 kilojoules). Next time you’re in-store, take a look at the wide range of sweeteners on our shelves. From Xylitol, a naturally occurring food substance that contains 40-percent less kilojoules than sugar to kilojoule-free Canderel (100 tabs), you’ll be sure to find a sweet alternative to suit your tastes.