Many of us are lead to believe that in order to lose weight, we need spend hours in the gym daily, running, doing HIIT training, sweating our little arses off but what if I told you that you didn’t need a gym membership to see changes in your body composition? What if there were just a few tweaks you could make to your day to day life that would start your fat loss journey?

Start weighing out and tracking your food using an app like MyFitnessPal. Do this for a week and see where your calories average out then drop them down by 100 and track at that CONSISTENTLY for the next 2 weeks. Then drop by another 100. If you do this accurately and consistently, you will begin to see changes!

Protein source and vegetable intake - on the topic of nutrition, incorporate a protein source with every meal. Protein is a very important macronutrient . increasing your portion size of vegetables will not only provide you with a load of health benefits, but it will increase the volume of food on your plate, leaving your feeling more satisfied without all the extra calories.

Walk. Get out on two 30-45minute walks per day. Increasing your daily activity levels is the easiest way to begin your fat loss journey and will also improve energy levels, mood and fitness. Get up half an hour earlier and walk, or get out on your lunch break, or take the long route home

Swap your usual coffees and fizzy drinks for water. Not only will this save you hundreds of calories, but being hydrated improves energy levels, training performance, cognition and ensures the body is functioning properly. Water is vital for every process in the body, including your metabolism so make sure to sip it consistently throughout the day and avoid allowing your body to become dehydrated.

Sleep better and for longer. Many of us don’t understand the importance of sleep when it comes to fat loss. In order for the body to be happy and in a responsive state, it needs to be well rested and under minimal stress. We can reduce stress by sleeping and recovering more. We also know how we head straight for the sugary treats when we’re feeling a little sleep deprived which will inhibit progress.

Here are a few simple swaps to save you hundreds of calories:

Swap your usual Saturday night Chinese for a homemade chicken noodle stir fry and some shop bought sides. Easy to track into MyFitnessPal and over half the calories of a Chinese.

Swap your morning and afternoon Latte for an Americano with hot milk

Swap full sugar fizzy drinks for a diet alternative or sparkling water with a splash of sugar free squash

Swap oil for low calorie spray

Sara has lost 15kg and 20cm from around her waist so far by making a conscious effort to improve her habits