Losing weight doesn't have to involve a fad diet and a painful trip to the gym.
In fact, there are a number of small decisions you can make every day that will help you shed those few stubborn pounds:
1. Drink a glass of water before every meal
A UK-based study on obesity found that people who drank a few glasses of water before every a meal lost 4kg over a three month period.
2. Eat breakfast
The people who belong to The National Weight Control registry reported to maintaining a 30 pound or more weight loss for up to six years, and 78 per cent claim to eat breakfast every day.
3. Exercise during TV ads
A typical advert lasts two minutes – this means a two hour stint in front of the TV can burn 270 extra calories a day.
4. Walk five minutes more a day
A study by Dr Lute found that increasing activity levels by just a few minutes can help people lose weight. The idea is to increase the activity until you get to 30 minutes a day.
5. Chew your food properly
People often consume more food than they think, because they eat fast. In one study, people who chewed each bite 40 times ate almost 12 per cent less than those who chewed 15 times.
6. Drink green tea
According to a number of studies, the compound EGCG found in the tea reduces fat absorption, encouraging weight loss.
Be careful though – green tea does contain caffeine so drinking at night will mean you won’t go to sleep.
7. Don’t be afraid to eat dairy
According to a study published in Obesity Research, women who ate low-fat dairy three times a day lost 70 per cent more fat than those on a low dairy diet.
8. Walk around when you’re on the phone
Research from the Mayo Clinic had people eat 1,000 calories more a day for eight weeks. Those who moved around while they were doing everyday activities did not store the extra calories as fat.
9. Get at least seven hours sleep a night
People who don't get a good night's sleep tend to eat more. This is because lack of sleep triggers a part of the brain which increases cravings. Additionally, sleep deprivation decreases the body’s production of leptin, which makes you feel full.
10. Work out with friends
People who exercise with a group are 20 per cent more likely to lose weight.