The whole point of this website
Tiny Tips
Pick one. The one that feels most achievable right now. Do that one thing tomorrow. Don't do two things. Just one.
Come back when that one thing feels normal. Then pick another.
None of these are diets. None of them require you to stop eating things you love. They're just tiny nudges.
Leave one biscuit in the packet
Every single time you open a packet, eat one fewer than you normally would. Just one. Over a year, this is thousands of calories. From one biscuit.
If you have a takeaway, leave a quarter of it
Order exactly what you want. Enjoy it. But stop when you're three-quarters through. Sit with that for 20 minutes. You might find you're fine.
Swap one fizzy drink a day for water (or just have slightly less of it)
Not all of them. Just one. Or pour the same drink into a slightly smaller glass. Nobody needs to know.
Eat slightly slower
Your brain takes about 20 minutes to register that you're full. If you eat in 10 minutes, you'll eat past full every time. Slow down a bit. Put your fork down between bites.
If you eat crisps from the bag, pour some into a bowl first
You can still eat the rest. But pouring them out means you'll pause before getting more, and often you won't bother.
Have slightly less sugar in your tea or coffee
Not none. Just a tiny bit less. Quarter of a teaspoon less. You'll barely notice after a week.
Have a glass of water before your main meal
Not a litre. Just a glass. It genuinely helps you feel fuller a bit sooner. Simple.
Add one hidden vegetable to something you already eat
A handful of spinach in a curry. Mushrooms in a pasta sauce. You can't taste it. It doesn't matter. It just exists there, doing its thing.
If you normally have two sugars, try one and a half
Not zero. One and a half. That's the whole change. After two weeks, try one and a quarter. You're in no rush.
Eat at a table at least once a day
Not every meal — just one. Eating in front of the telly is fine for the others. But sitting at a table once a day means you're more aware of what and how much you're eating.
Movement doesn't mean exercise. It means slightly more than you did yesterday. That's genuinely all.
Take the stairs. Then come back down. Then go up again.
Double your stair trips. If you go upstairs for the loo, go up, come down, go back up. Sounds daft. Burns real calories.
Park one space further away than usual
Not miles away. One space. Fifty extra steps each way. That's 100 extra steps per trip. 18,000 per year if you shop once a week. From one parking space.
When you're on the phone, walk around
Don't sit down for phone calls. Walk around the room. Pace. Step outside. Your call, your pace, your calories.
Get off the bus or train one stop early
Just one stop. Not the stop before your stop — the actual next stop. A few minutes of walking. That's it.
At work, use a toilet on a different floor
If you're on the second floor, use the fourth floor loo. Four extra flights a day. It adds up.
While the kettle boils, do 5 gentle knee raises
Or 5 calf raises. Or just stand up and sit down again. The kettle takes 3 minutes. Use them.
Walk to the corner shop instead of driving
If it's under half a mile, walk. If it's raining, fine — drive. But on the days it's not raining, walk. Build up slowly.
Stand up once per hour
Set an alarm if you need to. Just stand up, have a stretch, and sit back down. 30 seconds. Eight times a day. Genuinely better than nothing.
You are allowed to stay on the sofa. We just want you to do slightly more while you're there.
During every ad break, raise both arms above your head
Hold them there. It feels ridiculous. It doesn't matter. If a one-hour show has 15 minutes of ads, that's 15 minutes of slightly elevated heart rate.
Squeeze your stomach muscles while you're watching telly
Nobody can see. Just tighten your core for 10 seconds, release, repeat. You can do this throughout an entire series of whatever you're bingeing.
Lift your feet slightly off the floor and hold them there
Even a few centimetres. Hold for as long as you can. This works your core and your legs. It also passes the time during slow scenes.
Do ankle circles whenever you think of it
Sitting on the sofa, at your desk, in the car. Rotate your ankles. It's not a workout. It's a tiny bit of movement during time that would otherwise be completely still.
Get up once per episode
Just once. Walk to the kitchen and back. Get a glass of water. Go upstairs for no reason. Once per episode. That's 3-6 times during a film.
March on the spot during the opening credits
Most shows have 30-90 second opening credits. Stand up and march on the spot. Sit back down. Done. Every single episode.
The mental stuff matters. Here's how to keep going without making it feel like hard work.
Celebrate tiny wins. Genuinely.
You left one crisp in the bag today? That's progress. Real progress. Your brain needs to hear that. Tell it.
You don't have to do this every day
Four days out of seven is infinitely better than zero. Six is brilliant. Seven is great if it happens. But four is a win. Accept that.
One bad day is not a failure. It's Tuesday.
You ate six burgers and a full packet of biscuits? Fine. Tomorrow, have five and a half burgers and leave one biscuit. That's the plan. Back to it.
Don't weigh yourself every day
Weight fluctuates daily by 2-4 lbs based on water, food, and other factors that have nothing to do with fat. Weigh yourself weekly at most, or monthly. Daily is demoralising for no reason.
Tell one person what you're doing
Just one. Doesn't matter who. Accountability is one of the most scientifically supported tools for behaviour change. You don't need a group. Just one person.
Remember: there is no wagon
Diet culture invented the idea of 'falling off the wagon' to make you feel like you need to start over. You don't. You just continue. There's no wagon. There's just tomorrow.
Want to know why this works?
It's not magic. It's habit science and basic maths. And it's genuinely impressive.
Show me the science →