When starting off a fat-loss programme, most guys tend to look for making big changes and expecting big results. But sometimes, it’s the small things that make the most difference.
The following 5 small daily hacks can help you get closer to your ideal body and are super easy to add to anyone’s daily routine.
1. A spoonful of linseeds
Flax seeds (also called flax seeds) provide healthy fats (omega 3s, ALA specifically). Healthy fats are essential for proper brain function and boosting mood. So if you wish to stick to your weight-loss plan for longer than a week, you’d appreciate the clear mind and sustained motivation.
2. A spoonful of fibre
This should ideally come from whole grains, like oats, whole wheat, barley, rye and brown rice. They contain soluble fibre, which swells in your gut and makes you fill fuller for longer. It also is amazing food for your good gut bacteria, which also promote weight-loss, so win-win!
Note: I’m talking a spoonful of fibre (daily recommendation is 30g), which can come from a few spoonfuls of dry wholewheat products, or a few cups when they’re cooked.
Note 2: I’ve done a video relating to grains, feel free to check it out here.
3. A spoonful of antioxidants
Antioxidants are naturally abundant in berries, green cruciferous vegetables and other plant foods. They are also sold as isolated ingredients in supplements or added to processed foods and meal-replacement shakes to make them more “nutritious”.
As a rule of thumb, you should make the bulk of your meals (>50%) based on veggies, and the main component of your snacks should be fruits and/or nuts. Plus, all these foods also contain fibre, so that’s bonus points for the previous hack!
However, while the key message should always be “food comes first, supplements second”, some of you guys aren’t able to have a perfect diet 24/7. So for those of you who can’t make their workday lunches antioxidant-rich, taking them in the form of a supplement is the next best option.
4. A spoonful of unexpected exercise
Instead of sitting on your arse all day and eventually doing a 1.5h suicidal gym session after work, it’s better to be active throughout the whole day. Take the stairs instead of the lift. Park 5min away, so you can walk to work. Go out for a walk after lunch and get some sunshine.
By doing this, you can increase your body’s metabolism and the number of calories you burn. This is because your body assumes you’re generally more physically active than before, so it ramps up your energy expenditure. Plus, when you do go for that gym session, you’re 10x better prepared to smash it!
5. A spoonful of ignorance (and a grain of salt)
When it comes to health and fitness, there are tons of people throwing advice left right and centre online. If someone tells you “A keto diet is the only way to weight loss”, or “Don’t eat fat, it’s full of calories” or “Drop your intake to 900kcal/day” – PLEASE run the opposite way!
Even take my advice with some healthy scepticism – do I know you and what’s best for you? Maybe you have a gluten sensitivity (in that case consider other sources of fibre), or you work from home, or you don’t like the gym and prefer to do yoga.
Before you take any advice, research it, test it for a week or two, and then ask yourself “Should I keep or bin?”.
Hope to see you on the other side. Good luck!