ADD BEFORE YOU SUBTRACT

If you want to kick off your fat loss or improve your health, go into it with an addition before subtraction mindset.

Most people start with the "ill cut the carbs" or "ill cut back on the takeaway or snacks" approach.

Instead, start adding things rather than subtracting them. You'll probably find that once you begin to function better, you won't crave the things you planned on cutting.

Add more water. Are you drinking enough water for your needs? An excellent place to start is your body weight in kilos * 0.033 in litres. You might need more or less depending on a lot of factors. Most people I speak to are nowhere near this amount. Your body relies heavily on being hydrated to complete billions of tasks every minute.

Add more lean protein to every meal. That includes breakfast. Protein helps you feel full for longer as it reduces your hunger hormone known as Ghrelin. You don't need to consume more than 1.4 to 2.0 g/kg of protein per day for optimal health. Consuming higher protein levels may help you feel satisfied after eating and maintain healthy body composition and proper immune function.

Add more fibre. Eating foods high in fibre can also help you feel fuller for longer and promote good bacteria in your gut. High fibre foods also take longer to digest.

Add more movement. Start with three ten minute walks after each meal a day. Once youre doing this consistently and you’re feeling a bit more energetic, you can increase your workload. You can do small things each day to move more: take the stairs when available, park ten minutes away from your meeting or restaurant. Save your phone calls for a half-hour block and walk while you take them. Making sure you move at least every half hour to hour is imperative to your health.

Add more sleep. If you don't prioritise time to rest and prioritise your sleep, your health will suffer in the long run. Getting to bed in your natural circadian rhythm helps your body repair itself between 10 pm and 2 pm, and your psychological repair happens between 2 am and 6 am. Try to avoid caffeine late in the day, turn off screens at least an hour before bed, make sure your bedroom is as dark and cool as possible and go to bed at a reasonable hour.

Add more vegetables. Vegetables are high volume, low calorie, nutrient-dense foods that will make you feel full for longer. Remember to eat the rainbow for more than purely artistic reasons (although it looks pretty). Varied colour fruits and vegetables have different nutrients, and choosing a variety of colours will help you get all the vitamins and minerals you require every day.

There you have it. Add, add, add. You'll find once you’re consistent with these things; you won't be crazing an afternoons sugar hut or a Netflix binge. Your body will crave more of what it needs, not the stuff your mind wants.

How many of the above are you doing daily?