A happier, healthier you IN JUST 15 MINUTES

Yes, it is possible! A few simple tweaks to what you do and how you think can really make a difference. Therapist Richard Nicholls shows you how

- Richard Nicholls

Lose weight

Adding new habits to your daily routine can help you reach your goal easily and permanently. Start by taking small steps without thinking about the bigger picture.

Go small: Give yourself smaller portions rather than dramatically changing what you eat. Use smaller plates. Research shows that they look as if they contain more food, and eating with smaller cutlery encourages you to take smaller mouthfuls. Eat slowly, chew your food more and put down your cutlery between mouthfuls to give yourself a chance to notice when you’re full.

Get enough sleep: Sleep allows your body to release the appetite-suppressant leptin, which also affects your body temperature, increasing the amount of calories burnt. Being sleep-deprived means you don’t produce enough leptin, but overproduce ghrelin – a hormone that increases feelings of hunger.