List Of Foods Under 100 Calories

When you’re losing weight, it’s often about making the most of your calorie allowance. You need to make sure you fill your diet with healthful foods, but you may also want to have a little treat now and then too. Here you can find quick and easy foods that come in under 100 calories! From fruits and vegetables to healthy carbs and fats, to damage control when you go out for a drink!

Quick & Easy Foods Under 100 Calories

Fruits & Vegetables

apples, healthy and less than 100 calories!

1 Medium-Sized Apple

95 calories

Apples have a ton of health benefits from reducing cholesterol to fighting cancer! And a medium sized apple is only 95 calories!

Read more about the health benefits of apples!

oranges, healthy and less than 100 calories!

1 Large Orange

87 calories

Oranges are nutritional powerhouses, a single fruit could provide 100% of your daily vitamin C needs at less than 100 calories!

Discover more health benefits of oranges!

lemons, healthy and less than 100 calories!

1 Lemon

17 calories

A single lemon provides 50% of your daily vitamin C needs at just 17 calories! If you’re looking for a bit of flavour with barely any calories, grab a lemon!

Read more about the health benefits of lemons and limes!

close-up of punnet of blueberries

1 Cup Of Blueberries (150g)

86 calories

This low sugar, flavour rich fruit provides a ton of nutrition without lots of additional calories, they’re delicious too! A cup of blueberries is only 86 calories!

Find out more about the health benefits of blueberries!

close-up of punnet of raspberries

1 Cup Of Raspberries (125g)

66 calories

Raspberries are another great nutrient-rich food with anti-cancer and anti-obesity effects. A cup of raspberries is just 66 calories!

blackberries

1 Cup Of Blackberries (144g)

62 calories

Blackberries are high in fibre, antioxidants, vitamins and minerals. and a cup of blackberries is just 62 calories!

bananas on market stall

1 Small Banana

90 calories

Bananas provide fibre, important minerals and may even boost your mood! A small banana is just 90 calories!

kiwi fruit cut open on kitchen counter

2 Kiwis

84 calories

Kiwis contain more than xx vitamin C and they taste great too!

2 kiwis contain just 84 calories making them a great low-calorie food for losing weight without sacrificing flavour!

close-up of green olives

10 Large Olives

70 calories

Olives are a great way to increase your intake of monounsaturated fat, whilst getting in a number of cancer-fighting, health promoting nutrients! Plus 10 jumbo olives are just 70 calories!

carrots on rustic surface

3 Large Carrots

90 calories

They might not give you predator vision like you might have been led to believe as a kid, but carrots are still a great weight loss food. Plus 3 large carrots contain only 90 calories!

grapes in a barrel

1 Cup Of Grapes (92g)

62 calories

Grapes will help to satisfy a sweet tooth whilst providing resveratrol, antioxidants and important minerals! A cup of grapes weighs in at 92 grams and contains only 62 calories!

close-up of strawberries

1 Cup Of Strawberries (144g)

47 calories

The strawberry might just be the perfect diet fruit. It tastes great and you could have 300 grams of them without going over 100 calories! A standard cup of strawberries is about 144g and contains just 47 calories!

Find out the health benefits of strawberries!

close-up of white grapefruit

Half Grapefruit – White (118g)

39 calories

White grapefruit contains plenty of fibre, plenty of flavour, and even if you eat the whole thing in one go, you’ll still get change from 100 calories!

Find out how grapefruit can boost your health!

pink grapefruit cut open and displayed amongst whole pink grapefruits

Half Grapefruit – Pink (118g)

50 calories

Pink grapefruit contains more calories than white grapefruit but is still a fantastic filling option!

Did you know red grapefruit can lower cholesterol?

Protein Sources

sliced turkey breast

4 Slices Of Turkey Breast (85g)

88 calories

An easy, high-protein snack! You’ll get about 16 grams of protein from just 4 slices of turkey and you’ll only be consumed 88 calories!

fridgeraidersunder100calories

Mini-Bag Of Fridge Raiders (25g)

47 calories

If you’re going to grab something on the go, you may as well do it right. Fridge raiders mini-packs are just 47 calories per bag and provide just over 5 grams of protein.

small glass of milk

Small Glass Of Skimmed Milk (250ml)

91 calories

Milk contains lots of calcium and is also a good source of high-quality protein. A small 250ml glass contains only 91 calories and supplies you with 9 grams of protein.

yoghurt under 100 calories

1 Pot Low/Non-Fat Yoghurt (165g)

96 calories

Yoghurts, even when they have some pretty creative flavours added, are dairy products so you can expect the same health benefits that you get from a glass of milk. I actually took the calorie statistic for this one from Muller Light: Raspberry Doughnut flavour yoghurt!

cottage cheese

Half Pot Of Cottage Cheese (150g)

90 calories

Cottage cheese is a fat loss superfood, it’s one of my fat loss favourites, it has lots of calcium and protein to support fat burning and half a tub is just 90 calories with 15g protein!

boiled eggs

Boiled Egg

75 calories

Eggs are a great food for your health. They provide choline and 6 grams of protein per egg, they’re pretty filling too. Try them pickled, good if you don’t want to worry about them going off.

edamame

Half Cup Of Edamame (80g)

98 calories

Edamame boasts an impressive 9 grams of protein in just a half cup making it a great vegetarian source of protein! If you haven’t tried edamame yet, you really should!

Healthy Carbs

oatcakes

2 Scottish Oatcakes (21g)

96 calories

Oats are great for your health and oatcakes are a great way to get that goodness quickly and easily! Two oatcakes contain only 96 calories. Calorie content may vary based on flavour.

rice cakes

2 Rice Cakes (18g)

70 calories

Rice cakes have the same nutritional value of the rice they’re made from so wholemeal is better than brown, which is better than white. But regardless of colour, they’re a low -calorie food which can be taken anywhere.

Healthy Fats

While a lot of people get enough fat in their diet, most of us do not get enough of the right kinds of fat. Try adding these foods to your diet for better health and weight control!

peanut butter

1 Tablespoon Of Peanut Butter (16g)

94 calories

Peanut butter is good for your heart, and provides nutrients such as potassium, magnesium, and vitamins E and B6. It’s calorie-dense, but a tablespoon won’t hurt!

almonds

12 Almonds (15g)

84 calories

Almonds are high in protein and fibre and have been linked associated with greater losses in weight and waist circumference in studies. They don’t taste bad either!

flaxseeds

1 Tablespoon Of Flaxseeds (10g)

55 calories

Flaxseeds provide lots of fibre and a very decent dose omega-3 fatty acids. If you’re vegetarian or do not eat fish regularly, your health will benefit from flax!

Alcoholic Beverages

With alcohol, it all comes down to moderation. While most drinks can be enjoyed with minimal impact on weight loss, the calories can quickly add up if you’re not careful.

glass of red wine on a table

1 Glass Of Red Wine (125ml)

85 calories

If you love a glass of red. there’s no reason you can’t enjoy one and still lose fat! In addition to being associated with a bunch of health benefits from lowering cholesterol to boosting your memory, a 125ml glass of red wine is only 85 calories!

glass of dry white wine

1 Glass Of Dry White Wine (125ml)

85 calories

Prefer white? A 125ml glass of dry white wine  is just 85 calories too!

four pints of lager against stormy background

Half-Pint Lager

~98 calories

Lager is typically quite heavy in calories, but you can enjoy half a pint of Carling, Carlsberg, Fosters or Skol for less than 100 calories! Typically the stronger the lager is the more calories it will contain.

bulmers cider at the bar

Half Pint Of Cider

~97 calories

Ciders, like beers vary quite considerably depending on alcohol content, ciderss that came in under 200 calories per pint were Strongbow, Scrumpy Jack, and Blackthorn Dry. This list is by no means exhaustive though.

bottle of vodka against wintry background

Shot Of Vodka

55 calories

A single shot of vodka has around 55 calories it it. To moderate your calorie content, just be sure not to use sugary mixers!

Intermittent Fasting: A Viable Weight Loss Method?

I have a confession to make.

I am an intermittent faster.

Now, I don’t align myself with any views too strongly in fitness, because when you do that you quickly lose sight of the bigger picture.

That said, intermittent fasting is, in my opinion, one of the greatest tools for controlling your weight in modern life. We look at how many calories we eat, and there are a number of ways to influence that, but we seem pretty weary about eating less frequently.

What Is Intermittent Fasting?

Intermittent fasting is simply extending the time that you go without eating. We all fast overnight when we sleep, but those doing intermittent fasting will often break the fast much later than most people, or finish eating much earlier in the day.

What Are The Benefits Of Intermittent fasting?

There are a number of benefits of intermittent fasting. Some are physiological, others are psychological.

Increased Fat Burning Hormones

Insulin levels drop significantly during fasted periods, which helps with fat loss. Growth hormone, a hormone that helps with muscle growth and fat loss, can also increase by as much as five times.

Increased Metabolic Rate

Intermittent fasting causes a short-term increase in metabolic rate of 3-14%. Often increases like this tend to be followed by a decrease later on to nullify the effect, but based on the research so far, I’d say that it probably doesn’t occur with intermittent fasting. That means you simply get more fat loss when you practice intermittent fasting.

It’s Good For Your Brain

Intermittent fasting reduces oxidative stress and inflammation and animal studies suggest it may protect against Alzheimer’s Disease, there’s not much data on humans but what exists seems to be positive.

It May Be Good For Your Heart

We’re always hearing about how eating breakfast is good for your heart right? Well, not necessarily.

Intermittent fasting has been found to improve blood pressure, total cholesterol, LDL cholesterol, triglycerides, blood sugar levels and numerous inflammatory markers. Not that breakfast is bad, but it’s certainly not the most important factor.

You Don’t Think About Food All The Time

You’d think that not eating would make you hungry, but hunger is more complex than that. Most people have a harder time stopping eating once they’ve started. If they’re not eating then it’s not so much of a problem.

Have you ever noticed how you get hungry at certain times? Your body is conditioned to expect food at the normal time you eat. This passes and if you stop eating at these times it often disappears completely.

The average person makes a ton of food-related decisions in a given day, this was tested in a study and the results strained belief. I don’t think about food that much during the day anymore but I can see how people do.

When you’re not eating, you shouldn’t be thinking about food. Do something else with your time instead. Psychologically it becomes like an on/off switch, if you’re not eating then you don’t consider eating every time the opportunity arises, you have a clear line in the sand.

It’s Life-Proof

One of the hardest things when losing weight is finding healthy options when you’re constantly on the go, and often having to pay a premium if you do find them. When you don’t have to make that decision, everything becomes pretty easy.

What about if you’re perpetually busy?

Then it gets even better. Not only do you not get the after-lunch brain fog, you don’t have to stop for lunch. This probably has more appeal to people who work for themselves, but hey, if you’re employed then maybe your boss will let you work through lunch and have a longer evening to enjoy.

Portion Control Is Actually Pretty Easy

When it comes time to eat, you are actually hungry. You enjoy your food because you’re eating less often, and best of all? You can eat quite a bit of food!

I don’t know about you but I’d rather eat like a king once a day than eat like a hamster all day.

How To Do Intermittent Fasting

There are two ways to do intermittent fasting. One is much better than the other.

One Meal Per Day

This one actually isn’t that good. Don’t get me wrong, it’s pretty satisfying but you’ll find that your stomach can’t hold a day’s worth of food very easily if you’re eating a decent amount of protein. Frankly, protein intake is more important than meal frequency.

Time Restricted Feeding

This is what i do. You simply split your day into fasted and feeding.

You have 24 hours in a day, you allocate some to fasting and some to feeding.

Common splits are:

16 hours fasting / 8 hours feeding

18 hours fasting / 6 hours feeding

20 hours fasting / 4 hours feeding

Pick whichever one suits you. Just make sure that you eat enough of the right foods and don’t feel sick.

You have to treat it as an on/off switch. You’re either fasting or you’re not.

That means no sugar in your tea or coffee.

Normal amounts of milk are fine but you want to keep your calorie consumption to practically nothing throughout your fasted hours to get the most out of intermittent fasting.

Summary

Intermittent Fasting offers lots of benefits that make fat loss easier not just by making the process more efficient, but by making the execution of it more practical. If it is something that would fit well in your lifestyle then it’s a really great way to enjoy your food and still achieve your fitness goals.

If not?

Do what’s right for you.

Until next time,

Theo

Body Recomposition: Look Awesome Without Eating Less

It sounds pretty good doesn’t it? Eat just as much and watch as your fat is replaced with lean muscle. It is entirely possible, in fact it’s what I’ve been doing over the last year or so.

First some key points:

  • You CAN lose fat and gain muscle simultaneously
  • It doesn’t happen overnight
  • Good nutrition is still important
  • It is easier for men, but women can still do it
  • If you want to get lean quickly, it’s not the best option

Now that we’ve got that out of the way, let’s look at a few reasons why you might choose ‘recomping’ over ‘bulking’ or ‘cutting’.

Bulk vs Cut vs Recomp

Bulking

Bulking involves increasing your calorie intake to increase weight and muscle, you’ll find the additional weight makes you stronger so you are able to move more weight and build more muscle. Bulking done well is the most efficient way to improve strength and create new muscle growth.

Downsides are that most people dramatically overestimate how much muscle they will build so they consume too many calories and get bigger, but also fatter. If this is the case, which it often is, you must then have the discipline to ‘cut’ afterwards.

Cutting

Cutting involves decreasing your calorie intake to reduce fat with the aim or maintaining the muscle mass you have already developed. Cutting is the most efficient way to lose fat,

Downsides are simply that most people simply find it hard to reduce their calories for the extended periods of time necessary to reach lower levels of body fat. You always risk some degree of muscle loss when in a calorie deficit but this can be reduced or even reversed by keeping your calorie deficit small, ensuring your protein intake is sufficient and training smart.

Recomposition

Recomposition fits somewhere in between bulking and cutting. You’re training hard and keeping your nutrition in check, you’re increasing your muscle mass and maintaining your weight so your fat stores will slowly get used up to fuel the muscle growth.

Recomposition doesn’t require eating more, it doesn’t require eating less either. You don’t have to go through phases of being big but soft, or lean with deflated muscles.

The downsides of recomposition are simply that because you’re not focusing on one goal at a time, you don’t achieve either one as efficiently. This may not be such a bad thing though, a six month bulk followed by a six month cut won’t necessarily outperform a year long recomp.

Recomposition Best Practices

There are a bunch of things you should do to maximise your progress.

Eat Protein

Eat 1.5-2.2g (or more) per kg of body weight. Muscle growth requires a net gain in protein. If you’re not eating enough protein to outweigh the protein breakdown caused by exercise then you won’t recover as efficiently and you won’t get the best results from your training.

Get Stronger

Your training routine needs to be progressive. You need to be pushing yourself further each time you step in the gym. Not every session will be your best but you should start each new month stronger than the last. If you’re not achieving this then your training programme or your lifestyle needs tweaking. The most important thing to remember about your routine is that it must be tough enough to cause you to get better but easy enough for you to recover from.

Train Your Whole Body

You will get nowhere with recomposition if you’re just training your chest and arms. They’re small muscles, growth in them will not cause significant fat loss. You need to train your legs, back, shoulders, chest, arms and core to get the most out of recomposition.

Take Creatine

Creatine helps you gain strength and build muscle. So take it!

You can read all about the benefits of creatine in this post I wrote on the Fitness Local website.

Sleep Lots

I’ve already gone on at length about the benefits of sleep in former posts. If you want to maximise your results, prioritise your sleep!

Getting Started

Find Out How Many Calories To Eat

Recomposition doesn’t necessarily require counting calories, most people have a fairly consistent calorie intake but knowing will help to keep you on track.

To get a quick idea of your calorie needs, you can use the calculator at the bottom of the page.

Find Out How Much Protein To Eat

Use the calculator below, or multiply your body weight in kilograms by 1.5 and 2.2 to find your range.

Start Taking Creatine

You can get our creatine product here, but most creatine products will do the trick.

Save Time With Calculators!

Men’s Calculator



Women’s Calculator


I hope this gives you a better idea of whether recomping is right for you, and how to do it! You won’t progress as fast initially, but if you do it right, you’ll get the same great results without having to get fat in the process!

Until next time,

Theo

How To Trick Yourself Into Eating Better

Willpower is an awesome thing, but it gets hard to use it all the time.

There’s a scientific term called ego-depletion which basically describes the eventual diminishing of our willpower when we have to use it over and over again. Willpower is like a muscle, you can make it big and strong but there’s only so much merit to being strong. Sometimes you need to be smart too.

Use your willpower on the things that matter, sure.

But when you don’t have to use it, why waste it?

The way some people diet is like going into a factory and stacking hundreds of heavy boxes by hand, ignorant of the forklift they walked past a hundred times in the process.

Don’t make it hard for yourself! Here are ways to trick yourself into eating less and lose weight with less effort.

Use Smaller Plates To Limit Portion Size

The commonly held belief was that our appetite was driven purely by our physiology. We now know that it is a combination of our physiology and our environment that cause us to eat more or less. It’s no coincidence that we get fatter as portion sizes creep up. I enjoy a big meal as much as the next person, but when I see the serving sizes at some American restaurants, I do wonder who the hell decided it was a good idea to feed people that much!

Using smaller plates is part illusion, the same amount of food on a smaller plate looks bigger and studies have demonstrated that our beliefs about how much we’re eating affect not only how much we eat but how our hormones react to what we eat!

Dr. Alia Crum found that giving people a milkshake drink could create profound differences in their fullness by telling them different things about it before they consumed it. When they believed it was a low-calorie weight loss shake, they weren’t very satisfied and their leptin and ghrelin levels didn’t change much. When they had an indulgent dessert shake (same shake still) they not only reported feeling fuller, but their leptin levels rose and their ghrelin levels fell.

Note: Leptin is your ‘I’m full’ hormone, and ghrelin is your ‘feed me, dammit!’ hormone. 

Yep, we’re weird creatures aren’t we.

Now, smaller plates don’t always work. If you’re going to have two small plates instead of one large plate then you’re really not going to see any positive difference, but if you use smaller plates over a longer period of time and only cook enough food to fill those plates, you’ll find yourself eating less without thinking about it.

I said it was part illusion, it’s also part habit. You don’t change your dinner plates frequently, so when you make a change like this one, however big or small the effect, it will be lasting.

Get Enough Sleep

Sleeping well has loads of benefits for our health. Better thinking, better body composition and better appetite control. 

Yep, as if being tired all days isn’t bad enough.. you’ll get fat too.

This is an indirect effect. Sleeping less doesn’t make you fat, but it does mess with leptin and ghrelin. Being sleep deprived makes you hungrier and more likely to make poor decisions.

And did I mention tired?

Learn About The Benefits Of Healthy Foods

If I told a client that he should eat eggs, he might, he might not.

If I said that eggs provided protein to help him build muscle and lose fat, choline to help keep his nervous system in good health so he would get stronger more quickly, and cholesterol which not only wouldn’t raise his blood cholesterol, but would help his body manufacture testosterone.. do you think he’d eat more eggs?

Damn, even I want an omelette right now!

Our beliefs about food are important. It’s time to stop focusing purely on the negatives of bad foods and start looking at the positives of the foods that should form a part of our diet.

I’ve profiled hundreds of foods in past roles within the nutrition industry and it made me select foods based on the benefits they provided for me. I didn’t have to think about the changes or use will power, my decisions were simply impacted by the information available to me.

Find good reasons to eat the foods you should be eating, and you’ll actually want to eat them.

If you can’t find good reasons then maybe you shouldn’t be eating them.

Don’t Buy It And You Won’t Eat It

Food goes on a journey before it makes its way into your mouth. I’m not talking about the hard work of the farmer or the rearing of a little piglet, I’m talking about the shopping, preparing and serving of your food. If your house is filled with unhealthy food then you already made a mistake, you’ll have to use a ton of willpower and frankly, you’ll probably still fail. You’re playing a losing game.

If you buy foods with lots of calories and very little decent nutrition then you’re very likely to get fat. If you don’t then you won’t.

Unless you steal..

Don’t steal.

Don’t Snack

I always hate it when some people say that calorie counting is unhealthy or that it can lead to eating disorders. Dis-order? To me, quantifying something that needs quantifying creates order. Knowledge gives you clarity.

Snacking on the other hand?

The casual eating of random foods with random nutritional values at random times of day?

It’s basically a global eating disorder.

But that’s none of my business..

Until next time,

Theo

Do You Have A Slow Metabolism?

When you have trouble losing weight, it’s tempting to blame your metabolism.

Damn, I’d be so much leaner if only my metabolism was better!

In this post I’m going to show you why your metabolism probably isn’t the issue, but I’ll also give you some helpful tips to improve it.

I Don’t Have A Slow Metabolism?

Probably not, no.

Think about cars, which is going to require more fuel, a mini or a truck?

The truck, obviously.

It needs to carry more weight, and that increases the fuel needs.

Your weight is the largest factor in how many calories you burn at rest, and the fuel cost for heavier people is also higher when exercising. If you are twice the weight of someone else, you’ll burn around twice as much energy going for the same mile run.

Men Have An Advantage

Sorry ladies, it’s true. Men find weight loss easier.

This is mostly because men carry more muscle, a man and a woman of the same weight and same muscle mass will burn roughly the same amount of calories.

This is a far smaller factor than weight though. Some claim that having lots more muscle will make staying lean a lot easier. It does make it easier, but muscle doesn’t burn loads more calories than fat. It’s a good difference, but not an enormous one.

Activity Is Still Crucial

Show me someone with a desk job and a drive to work and I’ll show you someone who will have trouble losing weight.

Much like a car, the fuel used is dependent on how far you go and how often. Your mileage will determine how much or how little energy you burn on an average day.

This is why swapping up your commute from driving to cycling, walking, or running offers big benefits. You increase your daily mileage and your metabolism increases.

It’s Easier For The Tall Ones

Being short has some disadvantages if you’re trying to lose weight and that’s largely because you will weight less in your healthy range. This means you can’t eat as many calories if you want to maintain a good figure. That said, the benefit is that while weight gain will show quickly, weight loss will also show quickly. If you enjoy your food and want to eat a bit more than you normally would, you’ll need to offset this with an increased activity level.

Individual Differences DO Exist

Yep, there are still some lucky buggers who will be able to eat junk and sport a six pack. Similarly there are people who burn fewer calories too. Outliers such as these are few and far between, most of us have pretty average metabolic rates.

If you’re a short woman with a desk job, then yes, you have a slower metabolic rate. Still, it’s not about the cards you’re dealt, it’s how you play them.

Ways To Increase Your Metabolism

Increase Your Mileage

Walk or cycle instead of driving when you can. Move between sitting and standing at your desk if you’re able to. Go for walks, take up an active hobby. Anything you can do to increase your daily activity levels will increase how many calories you burn and make it easier for you to lose weight.

Increase your Lean Weight

Alright, so it’s not the biggest difference in the world, but every little helps. Muscle creates definition, while fat softens it. If you can maintain your weight whilst increasing the amount of muscle that you hold, then you’ll be able to look better whilst eating the same amount of calories.

If you really find cutting calories hard, then this could make a big difference to your weight loss results.

Hot Food May Help

The results aren’t staggering, but spicy food has been shown to cause a small rise in metabolic rate and suppression of appetite. If you love spicy food, take advantage of it!

Stimulants May Help

Both caffeine and nicotine may assist those looking to lose weight by modestly increasing metabolic rate. If you take caffeine in pill or powder form, be careful with dosage, especially if you are sensitive to caffeine. Caffeine is more potent when isolated than when consumed in tea or coffee.

Nicotine also raises metabolic rate slightly but this doesn’t mean you should smoke away that stubborn fat, you’ll only decrease your ability exercise and make losing weight harder in the long run. If you do smoke and want to quit but are scared about gaining weight, nicotine replacement may help.

Good Nutrition Is Paramount

You need to give your body the nutrients it needs for healthy metabolism. Eating a varied diet will go a long way. Iodine is perhaps the most important nutrient for this. Main sources are dairy products and seaweed. Iodine supports your thyroid gland and if you’re low on it then your thinking and your metabolism will be affected.

So go forth and lift heavy, move lots and eat well.

And maybe add a bit of extra flavour to your meals!

Until next time,

Theo

The Trick To Breaking Bad Habits

Breaking habits is hard.

But often it’s harder than it needs to be.

Discipline and Boredom

Let’s say you give in a binge on crisps and chocolate at 8pm on a Friday night, how effective do you think that sitting in silence is going to be in overcoming your habit?

Not very.

You’re going to sit there and think about food that you are not eating.

You’re either going to be miserable and successful or more likely you’re going to give in and eat the food and then be miserable afterwards because you feel like you failed yourself.

The truth is that you just set yourself up to fail without knowing it.

An Easier Way

Ever noticed how someone joins a running club and then changes pretty much every other unhealthy aspect of their life? Or joins a good gym and then they seem to get fit really quickly?

They didn’t stop doing something. They started doing something.

The key is to replace that bad habit with a good one. Are there any exercise classes or running groups in your local area? How about going out for a good quality meal with some friends?

What you’ll quickly find is that in doing something, your mind doesn’t go towards chocolate and crisps, it goes towards the activity and the people you are with. If you do this every week, your bad habit is as good as gone.

If you want to gain weight, you might have the opposite problem. You know you should slow down to eat from time to time so that you can gain some weight but you’re always occupied because it’s a habit.

If you sit down and play computer games for hours at a time (not judging, a lot of my teenage years were spent in front of a PS2 wasting fools :P),  you still need to eat. In this case, you need to hit the gym first, then make sure that you have food available to eat throughout your gaming marathon. Get some high-calorie, high-protein foods BEFORE you sit down to play. Otherwise, you just won’t eat as much as you should. A subtle change that will make a big difference.

If you want to lose fat and you spend time sitting around with your family watching Coronation Street or Casualty or whatever it is that people watch during the evening, you could try going for a walk as a family or using the Xbox or Nintendo Wii to play activity-based games together.

This might not sound like the most exciting thing in the world to some people but you’re not going to remember the evenings watching soaps when you’re old. If you change soaps for a walk or game night with the family, you’ll be doing something small, but lasting for the whole family.

Don’t Break Bad Habits, Replace Them

Some of these might resonate with you, some of them won’t but the big take away from this is to replace your habits, don’t try to eliminate them and replace them with nothing. Nature abhors a vacuum. Replace it with something good or you’ll replace it with your old habit again.

Here are some bad habits that you might have and some replacements. Why not break a few bad habits and build some good ones?

Do you buy food on the run? Why don’t you try spending on hour per week on food preparation?

In one hour you can make up enough food to take care of any situations that might come up. I’d suggest you make a number of meals and snacks. You can then refrigerate or freeze them.

Do you go to your kitchen frequently to get snacks in the evening? When you go to the kitchen, make a cup of tea and tell yourself you’ll get a snack next time you come through if you’re still hungry.

Haha. but don’t.

Just rinse and repeat.

This is the cheat code to mastering your habits, so remember it.

You can’t replace something with nothing.

Until next time,

Theo