You don’t always have to make huge sacrifices or completely overhaul your lifestyle to start seeing change. In fact, you’re better off consistently making small changes to make your lifestyle healthy, enjoyable and most importantly – sustainable.

When you go cold-turkey on your vices or adopt an all-or-nothing mentality you can feel deprived, stressed and overwhelmed. This makes it harder to stick to your guns in the long term… which is a big reason why ‘diets’ fail.

Instead of a diet, I believe in making sustainable, healthy changes to your lifestyle so getting healthy and losing weight feels effortless. I’m going to show you how to get started on making small changes for an easier, healthier way to lose weight…

Small improvements to your lifestyle makes it easier to lose weight

Here are 8 small changes you can make today, that will lead to big results

1. Portion your snacks.

When you’re unprepared or downright starving you’re much more likely to overeat or make unhealthy choices. Snack smarter. Have your snacks prepped and portioned before time, so you can always grab a snack when you’re on-the-go.

2. Add more incidental exercise into your day.

Getting your workout done first thing in the morning is awesome and not to be overlooked but if you spend the rest of your day seated you could be undoing all your hard work. Park further away, take the stairs instead of the lift, do a lap of the block every hour, every little bit counts.

3. Meal prep on the weekend.

Save time during the week by dedicating an “hour of powers’ over the weekend to your meal prep. This means you’re much less likely to give in to the temptation of takeaway and can simply grab a healthy meal from the freezer when work runs late or cooking simply isn’t an option.

4. HIIT it (if you don’t already).

Add short bursts of high-intensity exercise into your workout routine. Stairs, hill sprints, plyometric combos, boxing, the options are endless! Spike that heart rate and burn more calories in less time.

5. Sip Smarter.

Liquid calories can really add up and are often quite unnecessary. Sugar in coffee, multiple coffees a day, a juice with brekky, wine with dinner, look closely at your drinking habits and spice up your h20 with fruit-infusions or opt for sparkling water with some citrus.

6. Shop with a list.

Unless you want to come home with the entire contents of aisles three and four- do not shop without a list! Go in there with a clear idea of what you need to purchase and do not give in to the clever marketing tools of some tempting treats.

7. Swap the sauce.

There are so many unnecessary hidden calories in sauces and dressings that you’re better off making your own or leaving them out altogether. My go-to salad dressing is olive oil and balsamic with a squeeze of lemon, refreshing and zesty!

8. Downsize your dish (but make it delish!).

Eating from a smaller plate can trick your brain into thinking you’re eating more because your plate is fuller. It also prevents you from eating an oversized portion. Don’t forget to put a bit of love into your food prep, so you enjoy every bite.


Want to join the 28 Family? Click here to get started today.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.