Weight Loss: Step Up. Rest Up. Eyes Up.

When weight loss feels harder than it should, it can be because life is racing by, sleep is short, stress is high, and meals happen on the go. These three habits can make a big difference to your waistline and are an easier place to start than counting calories.

Step It Up.

One of the simplest ways to shed pounds is to walk a little more each day. Park at the far end of the lot, stroll to nearby errands, take the stairs, and carve out time for a couple of longer walks each week. These steps will make a difference to your health. Adding just 5,000 extra steps a day burns about 200 calories without triggering the intense hunger that can come from longer, harder workouts. Over a week, that will add up to about two solid meals' worth of calories just by moving more. Walking also helps mitigate stress, lift mood, and manage cravings. Sneak in those extra steps, and you might notice your pants loosening in a month or two if that is your goal!

Rest Is Best.

When you are fatigued, your body craves quick energy, usually in the form of sweets or starchy foods. It is basic biology, and fighting it is an uphill battle, which makes your life extra hard. It is why late nights can lead to pastries and extra snacking the next day. Studies show that adults who sleep less than six hours a night eat about 300 more calories the next day. Just 30 to 60 minutes of extra sleep can tame cravings, boost your energy, and make weight loss feel less like a struggle. Commit to a set earlier bedtime and see what happens over time.

Pay Heed.

Do you find yourself eating while working, driving, checking IG, or reading? When we're distracted, we can miss fullness cues and end up eating more without realizing it. Try eating without multitasking: no lunch at your desk, no breakfast on the drive to work, no phone during meals, and your book closed. Make it a rule to have at least one meal a day “sans distraction.” A simple way to reinforce this habit is to put your phone away before you eat, wherever you are! When you really focus on your meals, most people find they naturally eat less.

Adopting these three practices can lead to real improvements in your health, but you must have patience and think in months, not weeks, to see real change. Combine these acts with a diet rich in unprocessed foods in the right amounts for your goals, and, slowly but surely, you will feel lighter, more fit, and super energized. Below is a simple, nutrient-packed meal you can make that is so tasty you’ll be happy to sit and mindfully savor every bite!

One-Pot Power: Paprika Chicken

Ingredients

1 tbsp olive oil
2 onions, roughly chopped
3–6 garlic cloves, crushed
2 tbsp paprika
3 large skinless boneless chicken breasts (about 1½ lb), cut into bite-size cubes
200 g canned chopped tomatoes
1½ cups chicken bone broth (or regular broth)
Salt to taste
½ cup plain Greek yogurt
Fresh cilantro chopped - sprinkle on top of the served dish before eating.

Instructions

Heat olive oil in a large pan over medium heat. Add the onions and cook for 6–8 minutes, until soft and golden. Add garlic and cook one minute more. Stir in paprika and let it bloom for about 30 seconds to release flavour. Add the chicken and cook for 2–3 minutes, stirring to seal the pieces lightly. Stir in the tomatoes and broth, bring to a gentle simmer, and cook for 20 minutes, until the chicken is cooked through and the sauce thickens a bit. Remove from heat, stir in Greek yogurt and herbs, and season to taste. The more time it has to simmer and cook the more flavourful it becomes.

Side Suggestions

Roasted broccoli
Simple kale salad with lemon and olive oil
Rice or Califlower Rice

Swaps

Use light coconut milk instead of yogurt for a dairy-free creamy version
Swap canned tomatoes for two medium, fresh, chopped tomatoes
Use parsley instead of cilantro or skip it all!

Approximate macros (per 1.5 cups — about one quarter of the pot)

Calories: 380–420 kcal
Protein: 38–42 g
Carbs: 15–18 g
Fat: 12–15 g