Make small and sustainable changes to your eating habits

The weight loss can be slow, about a pound a week, but the potential to keep it off is greater than if you went on a quick fix diet. Drastic calorie counting can slow the metabolism, making it easier to put on pounds once you stop dieting and harder to reach a healthy weight in the future.

Relax at least 15 minutes a day

A recent study of 2,000 women at Rush University Medical Centre in Chicago found that those who reported high levels of stress gained more weight than their less anxious counterparts – even if their diet and exercise habits were similar. Chronic anxiety floods your body with the stress hormone cortisol, which triggers appetite – often for sweets and fatty foods- and causes your body to store more of the calories you eat as fat, particularly around your tummy.

Sleep eight hours a night

A growing body of evidence links sleep debt to excess pounds. Sleep deprivation alters levels of the two key appetite-controlling hormones – decreasing leptin (which normally puts the brakes on eating) and increasing ghrelin (which triggers hunger).

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