Easy Progress - Make Like For Like Changes!

In lift sometimes it is the smaller changes which will make a bigger difference, especially over a long period of time where consistency is applied. Sometimes the clue is in the smaller details, people over look habits which they repeat on a daily basis which is the actually the answer to their lack of progress. Today we are going to analyse a hand full of ‘’daily’’ things most of us do and see how we can change them in a way which will lead to better body composition whilst not getting in the way of our over developed habits!

Hot Drinks

Us westerners love a coffee to kick start the day and a ‘’cuppa’’ tea to welcome us home, right? I too am very guilty of this, in fact black coffee is my crutch when I need something to give me a lift to the point I may sometimes drink up to 10 cups a day!! Too much I know, do as I say not as I do!!

However, the bigger problem is the sugar most of us like to enhance our hot beverages with. If you drink 4-5 cups a day with 2 sugars that is up to 10 teaspoons of sugar or the equivalent to 1-2 chocolate bars a day. If body fat is something you want to try and reduce this is really going to work against you.

Switch sugar for a small amount of stevia which is a natural plant extract and it is basically calorie free! Don’t overload on sweeteners as they do have the potential to have a negative effect on your endocrine system (think hormone profiles) if you take in enough.

Breakfast Cereals

Possibly the most over marketed ‘’healthy’’ food sector which is in fact oozing with simple sugars. However, they taste great (not surprisingly really) and you will want something which tastes just as good to get your day going.

Porridge is a staple breakfast food and something which many of us love. To keep things healthy and tasty do the following –

Use hot water instead of milk

Use stevia instead of sugar

Use berries to add flavour and nutritional value (berries are low in sugar and low GI)

Use protein powders to add flavour (chocolate, white chocolate and vanilla are all fantastic with berries!)

Add nut butter (almond or peanut) for added texture, nutrition & to slow down the digestion of nutrients


Again we are a population who indulges in quick snacks; anything which is readily available and tastes great is likely to be consumed by us. This is where I am different and I feel just a small amount of time invested in baking is essential on a weekly basis.

Muffins, cookies, brownies, pancakes – you name it, you can have it. It just requires a little imagination and time (very little, sub 10 minutes) and what’s even better is that these will keep for a few days in the fridge.

To replace flour use almond flour (ground almonds), to replace sugar use stevia, to replace butter as a binder us egg whites. You can use organic coco powder, and you will end up with some amazing snacks which are guilt free.

By changing your habits just slightly and making a conscious effort to do so on a regular basis, making these ‘’like for like’’ changes can make all the difference!

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