It's the New Year, which means resolutions are being made after an over-indulgent festive period.
While striking up a fad diet may seem like the best option in the short-term, complicated or extreme methods to shed the pounds can often set people up for failure.
Researchers at the University of Oxford found that the simple act of standing on the bathroom scales every day while following some healthy steps can do the trick.
In a study, published in the British Journal of Health Psychology, the team of researchers found that those who weighed themselves every day were more likely to see weight loss results.
As part of the research, Susan Jebb and Dr Kerstin Frie came up with a list of 53 weight loss actions, such as snacking only on vegetables, cutting out alcohol or walking 10,000 steps.
They found that the people who picked a few of these simple steps and recorded their weight were able to practice 'self regulation'.
This means they were able to think about their eating and exercise habits, plan ways to lose weight and help them resist temptation.
In the study, the team asked people to try out a mix and match of any steps out of the 53 list of actions - and to use their weight loss to learn how different behaviours work.
In the trial 100 participants were randomly assigned into two groups, with all being asked to weigh themselves daily over eight weeks, but only half to select at least one action daily from the list.
The group who chose the actions were encouraged to use a weight tracking app, and complete daily and weekly questionnaires to prompt action planning, reflection, and evaluation of actions.
It was found that participants who followed the actions - or steps - were able to lose weight in the short-term compared to unguided weight loss.
Researchers developed a programme called PREVAIL, with 53 different actions that people can choose to help them shed the pounds.
Here's the 53 different steps to follow that mean you are more likely to be successful in weight loss.
The 53 steps to lose weight
Weigh yourself daily and record the weight, either in a diary or on an app (participants in the study used the free aktiBMI app), according to the PREVAIL programme.
Then choose at least one - but preferably more - of the 53 steps below and stick to them each day, aiming for a wide range every week.
There are 53 actions to choose from:
Eating in a structured way
1. Plan all meals for the day in advance (what and when)
Take the time to plan what you will eat over the next 24 hours. Make it quite detailed. Then make sure that you stick to your plan and don’t eat more.
A lot of calories are added to our diet from impulsive snacks or poor food choices. Committing to a food plan in the morning, when you are mindful of your goals and not exposed to temptations, can help you eat healthily throughout the day.
2. Eat no more than three times
Make sure that you have no more than three eating occasions throughout the day. You can have a breakfast, lunch and dinner, but no snacks in between or after.
Impulsive snacks can add lots of calories. Cutting out snacks will reduce your daily energy intake.
3. Skip a meal
Skip either breakfast, lunch or dinner. Make sure you don’t compensate for the loss by snacking instead.
By skipping a meal, you are saving a lot of calories, which means your body will use its fat reserves instead.
4. No calories after 8pm
Don’t eat any food after 8pm and ensure any drinks you consume after 8pm have zero or very few calories (e.g. tea without sugar, water).
Food and drink consumed in the late evening are often unhealthy and high in calories (e.g. crisps, beer). Cutting out all foods and calorie rich drinks in the evening can help reduce your calorie consumption.
5. Check the calorie count of everything you want to eat or drink
Use nutrition labels, websites or apps to check the calorie content of foods before you eat.
Many people don’t know how many calories their foods and snacks contain. You might realise that a lower calorie alternative will be just as satisfying.
6. Set yourself a calorie goal and stick to it
Subtract 600 calories and set the resulting figure as your goal for the day. Then keep track of the calorie content of everything you eat throughout the day. Ensure you do not exceed your target.
Research shows that setting calorie goals can help you lose weight. It makes your goal for the day more tangible and helps you think about how to spread your daily calorie intake.
7. Have a “fasting” day with less than 800kcal
Have a day of “fasting” where you consume less than 800kcal. Make sure you drink at least 2 litres of low calorie fluids to avoid dehydration.
Eating only 800 calories means cutting out more than half of the calories you consume on a normal day. Your body will have to source half to two-thirds of the energy you need from fat reserves, giving a boost to your weight loss.
8. Keep a diary of what you eat and how you feel
Keep a record of all the foods and drinks you consume throughout the day. Make a note of the time when you consume and also the reason e.g. whether you were craving this kind of food, wanted to reward yourself or were hungry. Write down how you felt after consuming the food or drink.
Keeping a psychological diary will make you think more about how you use food not only to feed yourself but also to provide comfort or reduce boredom. You can then think of other strategies to handle these emotions that do not include food.
9. Check your portion size
Weigh everything before you eat it and check your portion against the recommended serving size on the packet.
Most people are unaware of recommended serving sizes. Checking portion sizes will help prevent overeating.
10. Only eat when sitting at a table
Only eat while you are sitting at a table. Don’t eat while you’re on the go or when working.
When you eat while doing other tasks, it is easy to overeat. Sitting down at a dining table will help you focus on your food and boost feelings of fulness. By committing to only eating while sitting at the table, you will reduce snacking.
Avoiding or swapping specific foods
11. Don’t eat between meals
Do not eat any snacks between meals. Stick to your three main meals, breakfast, lunch and dinner. Snacks increase your daily calorie intake. So cutting snacks will reduce the calories you consume.
12. Cut out crisps, biscuits, cakes and sweets
Do not eat any crisps, biscuits, cakes, chocolates and sweets throughout the day. These foods are very ‘energy dense’ and contain a lot of calories in every bite, so it’s easy to overeat.
13. Cut out fried food
Do not consume any fried foods today. This includes fries or chips, onion rings, poppadoms, battered fish, etc. Fried foods contain lots of calories. Cutting them out will reduce your calorie intake.
14. Have only one course at mealtime
Do not consume any starters or desserts with your lunch and dinner. For breakfast, consume just one type of food (i.e. only toast or cereal, etc.). Starters and desserts add to your calorie intake. Cutting them out will reduce your consumed calories.
15. Cut out carbs
Avoid carbohydrates, including potatoes, rice, pasta, bread, breakfast cereals, beans, and sugary foods such as pastries, cakes, biscuits, confectionery or chocolates. Fruit and dairy are allowed.
Carbohydrates account for around 40% of all the calories we eat. When you cut out carbohydrates, you will tend to reduce your overall energy intake.
16. Swap unhealthy snacks for fruits and vegetables
Swap unhealthy snacks with fruits and vegetables, such as apples, carrots, celery, or peppers.Unhealthy snacks are rich in calories. Swapping them with fruits and vegetables will reduce your calorie intake.
17. Swap rice/potatoes/pasta for extra vegetables
Avoid rice, potatoes or pasta as a side to your main course. Instead swap them with boiled or steamed vegetables, including broccoli, carrots, or cabbage.Rice, potatoes and pasta contain far more calories than vegetables.
Replacing starchy carbs with vegetables will help you stay full while eating fewer calories.
18. Use meal replacement products
Try swapping breakfast, lunch and/or dinner for a meal replacement product such as a specially formulated meal bar, shake or soup. You can buy them online or in your local pharmacy. Specially formulated bars, shakes or soup shakes contain all the nutrients you need and are usually much lower in calories than a typical meal.
19. Swap unhealthy snacks with 6-8 individual nuts
Replace all unhealthy snacks with 6-8 nuts. Nuts are high in protein and fibre which will help you to feel fuller.
Changing what you drink
20. Drink only water or unsweetened coffee or tea
Drink only water, coffee and tea today. Your tea or coffee may include a small amount of milk, but no sugar, honey or syrups.High calorie drinks can quickly increase your calorie intake without increasing your sense of fulness. Switching to low calorie drinks will help you lose weight.
21. Swap sugary soft drinks with diet or no sugar versions
Swap your sugary soft drinks for the zero or low-sugar versions. You might have to experiment with different brands to discover your preferred taste. A typical can of sugary drink contains about 100 calories.Switching to zero or low-sugar versions of soft drinks can help reduce your calorie intake.
22. Do not drink alcohol
Refrain from drinking any alcohol today. Alcohol contains a lot of calories. A pint of beer contains about 250 calories, 150ml of red wine contain 125 calories. By avoiding drinking alcohol, you can save calories.
23. Drink a pint of water before each meal
Drink a pint of water before you choose your meal and decide on the portion size. Drinking a pint of water will help fill up your stomach. That way you will feel less hungry when making meal decisions, helping you to make healthier choices and choose smaller portion sizes.
24. Swap juices or smoothies with whole fruit and vegetables
Avoid juices or smoothies and eat a piece of whole fruit or vegetable instead. Swapping juice with intact fruits and vegetables has the advantage that you benefit from the fibres they contain.
Fibres are good for digestion and cholesterol levels. They slow the breakdown of sugars from the fruit or vegetable, making it less likely that you experience peaks in your blood sugar levels. Eating whole fruits and vegetables rather than drinking a smoothie slows down the rate of eating and increases feelings of fullness.
Creating a healthier diet
25. Eat at least 5 portions of fruit or vegetables each day
Eat at least five portions of different fruits and vegetables. Fruits and vegetables bulk out a meal, helping you to feel fuller on fewer calories.
26. Snack only on vegetables
Tempted to snack outside of your three main meals? Then snack on vegetables, such as carrots, peppers or celery. Vegetables are low in calories so they won’t add too many calories to your daily intake.
27. Eat only foods with a green nutrition label for total fat
Only eat foods with low total fat (3g or less per 100g). This is often indicated by a green colour-coding for total fat on the nutrition label. Fat contains a lot of calories. Eating low-fat foods will therefore reduce your calorie intake.
28. Eat only foods with a green nutrition label for sugar
Only eat foods with low sugar content (5g or less per 100g). This is often indicated by a green colour-coding for sugars on the nutrition label. Sugary foods contain a lot of calories. Eating low-sugar foods will reduce your calorie intake.
29. Make sure half of your main meal of the day is a salad or vegetables
Make sure that half of your main meal of the day –lunch or dinner – consists of boiled or steamed vegetables or a salad. Potatoes do not count as vegetables.
Salad dressings should be low fat, such as lemon juice, balsamic vinegar, or yoghurt dressing. Vegetables provide you with many important nutrients and are low in calories. Salads and steamed or boiled vegetables are a great side to your main meal. They add bulk to a meal so you feel fuller and satisfied.
30. Swap rice/ potatoes/pasta with extra vegetables
Avoid rice, potatoes or pasta. Instead swap for boiled or steamed vegetables, including greens, carrots or parsnips. Rice, potatoes and pasta contain far more calories than vegetables. Replacing starchy carbs with vegetables will help you stay full while eating fewer calories.
31. Swap fatty meats with lean meats
Avoid fatty meats, including salamis, sausages, steaks, pork belly or mince. Swap them with lean cuts of meat which have a relatively low-fat content. Remove all visible fat from meat, including the skin from chicken. Choose extra lean mince or ask your butcher for a leaner cut. Or choose fish instead. Fatty meats contain many calories. You can reduce your calorie intake by switching to lean meats.
Meal-time tactics
32. Eat slowly or 20c hews per bite
Slow down how quickly you eat. You can achieve this by chewing each bite twenty times, decreasing your chewing speed or putting your cutlery down between bites.Reducing your eating speed will help you notice feelings of fullness before you have overeaten.
33. Focus on your food while eating
Have a quiet meal without distractions. Be mindful about eating and your feelings of satisfaction and fullness. Concentrate on the feel of the food in your mouth, the smells, taste, and how your feelings change during the meal.Being mindful can help you identify feelings of fullness and support you in avoiding overeating.
34. Stop eating before you feel full
Stop eating before you feel full. Instead look out for the moment when you stop feeling hungry. You can freeze leftovers or keep them in the fridge for another time. It takes a while for feelings of fulness to set in. Therefore it’s easy to overeat.
35. Use smaller plates and bowls
Use smaller plates or bowls and smaller serving spoons to help with your portion control. Using smaller crockery and utensils will help you eat smaller portions and reduce your calorie intake.
36. Cut food into smaller pieces
Cut your food into smaller pieces when eating. Reducing the bite size will increase the time you need to eat and help your gut hormones increase. These tell your brain you are full, meaning you can feel satisfied before you have overeaten. It will also give you the feeling of having had a larger meal.
37. Eat for less than 20 minutes at a time
Don’t spend more than 20 minutes eating each meal. Eat at a normal pace. You can freeze your leftovers or keep them in the fridge. Restricting the time you spend consuming your food will automatically restrict your calorie consumption.
Burn more calories
38. Walk up and down a flight of stairs for as long as you can
Walk up and down a flight of stairs until you are out of breath and can no longer sustain a conversation. Take a rest and then go again. Engaging in exercise burns calories and helps you lose body fat.
39. Go cycling for as long as you can Go cycling outdoors or at the gym. Take breaks if necessary. Engaging in exercise burns calories and helps you lose body fat.
40. Go swimming for as long as you can
Swim until you are out of breath and can no longer sustain a conversation. Take a rest and then go again.Engaging in exercise burns calories and helps you lose body fat.
41. Stretching Exercises
Do stretching exercises at home.
Stretching exercises help develop flexibility. This may enable you to engage in more physical activities. Any extra exercise burns calories.
42. Attend an exercise class
Attend a structured group exercise or sports class. This may be a class at a gym or sports club led by a trainer, e.g. a dance class. Engaging in exercise burns calories and helps lose body fat. Doing exercise in a group can be especially motivating.
43. Play a group sport
Play a group sport such as badminton, tennis, or football. This might either be formal training or a game between friends. Engaging in exercise burns calories and helps you lose body fat. Doing exercise in a group can be especially motivating.
44. Go to the gym
Go to the gym for a workout. A good way to structure your training is to start with a warm-up on a cardio machine, followed by strength training and cardio exercise to finish.
Make sure to ask the trainers to explain any unfamiliar machines so you don’t hurt yourself while using them.The suggested gym routine will help you strengthen several muscles in your body, which helps boost your long-term metabolic rate. The cardio routine will get your heart-rate going and burn calories.
45. Exercise at home with the 21-minutes NHS Choices
Try one of the NHS Choices website 21-minute workouts that you can perform easily at home. They include: 6-minute warm-up, 10-minute workout of your choice and 5-minute cool down.
You can find them here:https://www.nhs.uk/live-well/exercise/10-minute-workouts/
46. Brisk walking for as long as you can
Go for a brisk walk until you are out of breath and can no longer sustain a conversation.Engaging in exercise burns calories and helps you lose body.
47. Walk 10,000 steps
Set yourself the goal of walking at least 10,000 steps. You can count your steps using a pedometer or fitness tracker. There are many free apps that have pedometer functionality as well. They record the number of steps you made on your phone.Walking 10000 steps in one day burns around500 calories, which helps you lose body fat.
48. Walk/cycle instead of taking the bus or car
If going somewhere, cycle or walk some or all of the way to get more active. Engaging in physical activity burns calories and helps you lose body fat.
49. Go for a walk with your friend(s)
Meet your friends for a walk instead of sitting down somewhere. You burn more calories while walking than sitting. Sitting down with friends often leads to eating, which you can avoid by making it a walking meeting.
50. Stand up while working
Stand up while you’re working. If your work place does not have a height adjustable desk, try to find a cupboard or cabinet that has a good height to work on. Try to have standing or walking meetings with your colleagues. You burn more calories standing than sitting.
51. Take the stairs whenever you can
Always choose the stairs over the lift. Engaging in physical activity burns calories and helps you lose body fat.
52. Have an active day with your family or friends
Have an active day with family or friends. For example, go for a hike or play sports such as football, frisbee, or badminton. Engaging in physical activity burns calories and helps you lose body fat. Doing this together with family or friends makes it more enjoyable.
53. Stand up while watching TV
Stand up while watching TV. You burn more calories standing than sitting.
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