Eat breakfast

Studies show that people who regularly eat breakfast weigh less. That's because food jump-starts your metabolism, so that you tend to eat less during the rest of the day. Weight loss is just one breakfast benefit. Studies show that eating a healthy breakfast helps adults do better at work, while children score higher in tests. If you're just not hungry in the morning, start light with a piece of fruit, porridge or some yoghurt. Once you get into the habit of eating something, your appetite will increase naturally.

Plan meals ahead

Taking time to plan your meals is the smart way to tailor your diet to your individual needs. It can help you cut back on sugar, salt, fat or carbs, or add protein or vitamins. Studies show planning is also an effective weight loss strategy. Knowing what you are eating and when, makes you less likely to grab an unhealthy snack when hunger strikes, or be steered off course by a birthday cake at work. There are plenty of resources available to help you plan. For example, the British Heart Foundation lists has heart healthy meal plans on a budget, and there are numerous apps available that list nutrients, count calories, help track what you eat, and more.

Drink water

With so many fancy drinks available, from energy concoctions to gourmet coffees, it's easy to overlook plain, old H2O. Energy drinks, fruit juices and fizzy drinks can be very high in sugar and caffeine. Sugary drinks encourage weight gain and are linked with obesity, type 2 diabetes and other health issues. The Eatwell Guide recommends drinking 6-8 glasses of fluids a day. Simple water tops the list as the cheapest, healthiest way to stay hydrated. If plain water is too boring for your taste, you can try sparkling water or add flavour with slices of orange, lemon, lime, watermelon or cucumber. 

Go for a walk

Take advantage of your tea break and get moving. Being active is a far healthier alternative than sitting and snacking. A brisk walk is an easy and free activity that benefits both your body and mind. Studies suggest that walking for just 35 minutes, 5 times a week may help keep depression at bay. It's also associated with reduced risk of chronic disease such as heart disease, type 2 diabetes and stroke. You don't have to take long walks - short bursts of activity count too. If you're not used to being active, start slowly and aim to build up to 10,000 steps a day. Most people already walk about 3 - 4,000 steps a day, so it’s not as hard as it sounds.

Unplug

Can you go for 5 minutes without checking your phone or social media? More than 1 in 4 people now use social networking sites worldwide. But, while social media enables human connections, it may not make you feel good. Some small studies suggest that, instead of fostering feelings of wellbeing, social media can fuel anxiety levels, feelings of inadequacy, and even make you unhappy. Know when to unplug. Set a time to log off and put the phone down. Cutting back on screen time also frees you up to do other things, like taking a walk, reading a book, or cooking and sharing a meal with friends.

Learn a new pastime

Learning new skills isn't just useful, it can help improve your mental wellbeing and keep your brain healthy. You don't have to sit an exam. Just learning how to dance, joining a cookery class, or even tackling a new language, can boost your self esteem, connect you with others, and give you a sense of purpose. Research also suggests that the effort involved in learning new skills can pay off by slowing signs of aging, and possibly even fending off conditions like Alzheimer's disease. 

Stub it out

More than 9 million adults in the UK smoke. This unhealthy habit is responsible for 80% of lung cancer deaths, 80% of deaths from bronchitis and emphysema, and 14% of deaths from heart disease. That's plenty of motivation to change your ways. Quitting reaps fast rewards. Health benefits start within 20 minutes of smoking your last cigarette, when your heart rate and blood pressure drop. Circulation improves within 8 hours, and after 24 hours carbon monoxide and nicotine are practically gone from your body.  The sooner you quit, the better your chances are of avoiding major health issues. Talk to your GP or pharmacist about getting help to stop.

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