7 Little Changes You Can Make Very Easily


Swap the latte for black Americano

    Some lattes have as many as 300 calories, more if you’re adding sugar. Even if you go skinny, it still all adds up. Get your coffee hit with an elegant, cool black Americano. Virtually no calories and still delicious.

    Ditch the fruit juice

    For ages I’ve been drinking loads of fruit juice, primarily as a way of ticking off one or two of my five-a-day. But then I went to the dentist and he told me to cut down immediately. Fruit juice contains loads of sugar and many of the nutrients and vitamins have been squeezed out. Much better to eat proper fruit and veg throughout the day.


    Get eight hours sleep minimum

      It just makes you feel better. More energy, better mood, clearer mind. That’s it really.


      Download coach.me

        I use coach.me to try and build new habits. You can join pre-existing programmes or start your own, and you can pay for an actual coach (I don’t do this). For each habit you want to build, you can select the number of days you want to do that task each week and tick off when you do them. It has a really simple interface and I’ve changed a lot of my bad habits using it (including stopping smoking).


        Cut out alcohol

          I enjoy drinking and socialising too much to quit alcohol altogether, but I’ve been making a conscious effort in the past year to really cut down, and now try to only drink at the weekend. I’m also trying to stop drinking beer and move onto spirits and wine. The hardest thing for me is the impulse to reach for alcohol when I’ve had a hard day. Trying to replace that impulse with exercise.


          Don’t snack

            Alongside drinking, snacking is the main reason I put on weight. I’m now trying not to snack at all. I was never allowed to as a child, so it’s a bad habit that’s developed in recent years. If I do need to snack, I try and eat almonds, dried and fresh fruit and protein. 


            Drink as much water as you possibly can

              Joe Wicks recommends 3-4 litres a day, which I think is soooo much. I aim for 1.5-2 litres. And then I’m in the toilet a lot! When I exercise I drink more. It keeps you healthy and also reduces the craving for snacks.

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              7 Little Changes You Can Make Very Easily

              Coach: Renewed

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              Sweet enough already. Photo: Hozey on Flickr

              Well, Freeletics must be doing something for me. Although I’m only on Week 9 of Coach, my 15-week subscription ran out today. It was a surprise that when I opened the app it asked me to do the basic fitness test. Had a panic that all my workouts had been lost. I’d say that you should probably be prompted that it’s about to run out before it does, but anyway.

              I renewed for a whole 12 months. £1.13 per week. Less that half the price of a coffee.

              Speaking of coffee – I went to the dentist yesterday. Good dental hygiene, he said. But that I should watch out on sugar intake. One can hardly turn the news on in the UK at the moment without some warning about sugar. So, starting from this morning, I’m completely cutting out sugar in coffee, and once I’m used to that I’m going to look elsewhere in my diet.

              It’s all very well counting calories, but if part of your intake is a chocolate bar mid-afternoon, every afternoon, something’s got to change. So maybe I’ll cut that out too.

              Back on it tonight. My glutes really ache after Kentauros the other day. I’ve also just noticed that my next workout is 3xMetis (Strength). Ouch.

              Coach: Renewed