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According to a recent study, adults who have a normal body weight may gain an average of 0.5kg during the holidays. However, those who are overweight tend to gain 2-2.5kg during the Christmas season. The new year is the perfect time to set new goals and improve in the areas you need to. Better eating habits is a good goal to set for the new year, whether you want to improve your body weight or want more energy and overall better health. Follow these five easy tips every day for 2 weeks:

• Incorporate more physical activity into your day. Use an activity monitoring device to keep you on track. Aim to take at least 10,000 steps a day. Walking will help to improve your mood and your performance at work, as well as help with losing the extra weight gained over the holidays.
• Make sure your breakfast is rich in protein and low GI carbohydrates, for example greek yoghurt, fruit or eggs and some wholegrain sourdough bread. 
• Eat more healthy fats. Nuts, avocado and flaxseed are good choices to improve the ratio of saturated to unsaturated fats consumed. In addition to their numerous health benefits, healthy fats help you to feel fuller for longer.
• Try to keep hydrated. If you don't tend to drink a lot of water, boost your water intake by drinking a large mug of green or white tea, or a drink with Ceylon cinnamon.
• Plan your meals of the day and try not to skip a meal, especially lunch. If you are not eating at home, opt for a salad with tuna, salmon or chicken, with some beans or other pulses, or some wholegrain bread.