If you’ve single-handedly demolished all the food over summer are struggling to squeeze into your fave jeans, all is not lost. And there’s no need to resort to quick-fix detox plans or ‘miracle’ pills because – ta da! – we’ve rounded up seven minimum-commitment tips and tricks to stay on track for a healthier you – without sacrificing your social life. After all, having to totally give up chilli cheese fries or spend our entire weekend at the gym sounds a tad excessive, right?! 

1. Catch some zzzs

We love a box-set binge but could skimping on sleep be taking a toll on our waistlines? Turns out that when you don’t get enough shut-eye, the hormone ghrelin increases, fooling your brain into thinking you’re hungry even when you aren’t. A recent study even found that losing just 30 minutes of sleep increases weight gain. Time to pop on that eye mask…

THE FIX:

Sleep therapist Dr Nerina Ramlakhan suggests going tech-free for at least an hour before bed to shift your body into sleep mode. With extra beauty benefits, you won’t regret pressing the pause button!

2. Spice it up

Rejoice, chilli fans! It’s time to get hot under the collar with your spice cabinet. Aromatic ginger, turmeric, rosemary and coriander all contain properties thought to promote weight loss, no sit-ups required. 

THE FIX:

Flavour foods with a pinch of cayenne pepper to your meals. Not only does it add a zingy kick, but it contains fat-burning capsaicin which fires up your metabolism – and cuts sugar cravings. Just don’t forget the water jug…

3. Load up on liquids

Speaking of which, forget replacing meals with gruelling juice regimes, humble H2O is your number one weight loss weapon. Still not convinced to ditch that fizzy drink habit? A recent study showed that swapping sugar-packed sodas for two glasses of water helps raise your metabolism. Beats skipping dessert! 

THE FIX:

If you’re still craving that sugar hit, infuse your water bottle with slices of melon, zesty lemon and mint leaves –without any of the guilt. 

4. Use smaller plates

There’s no need to give up your favourite foods, instead, swap Instagram-friendly larger plates for smaller ones. A study found that people who were given smaller plates reduced food intake by a whopping 159 calories a day.

Award-winning dietitian Priya Tew suggests filling your plate with healthier options first – then you can choose “a few of the higher calorie and higher fat options to make up the rest of your plate.”

5. Coldplay

Brr! Who knew that simply turning on the air-con could shed calories? According to US scientists, warm temperatures are linked to obesity. Exposing yourself to cold blasts could spur your body to activate brown fat, which has fat-burning potential.  

6. Beat boredom

If you’ve ever found yourself polishing off a family-sized bag of crisps without noticing, you’re not alone. A recent Weight Watchers poll found that the biggest reason people snacked was boredom. As thirst can sometimes be confused with hunger, reach for water first to give yourself time to realise if you’re actually hungry or just craving something to munch on out of habit. 

THE FIX:

If you are feeling peckish, opt for these nutritious superheroes:

■ Swap sugar-rich smoothies for rainbow-hued bowls of strawberries, pineapple and mango packed full of fibre.  

■ Sprinkle breakfast yoghurts and porridges with cinnamon to boost fat burn – and satisfy your sweet tooth!

■ Graze on popcorn, nuts and pumpkin seeds for a more satisfying (and filling) crunch. 

■ Add a dollop of yoghurt or super-healthy guacamole to tortilla wraps instead of mayonnaise

7. Get ‘appy

■ Forget scribbling on post-it notes – set personalised reminders to hydrate yourself at the click of a button with The Daily Water app. 

■ Not sure what 200 calories looks like? Don’t waste time checking the label at the supermarket, download Calorific.

■ If keeping a food diary feels like way too much effort, get snappy with YouFood which records everything you eat and drink.