The 47p ‘super food’ to stock up on NOW & other simple tricks to lose weight, stress less and sleep better in 2026

IT’S here, January… the month of fresh starts and good intentions.

After a month of overindulgence, suddenly it’s all cooking from scratch, hitting the gym before work, meditating before bed and eight hours of quality sleep.

It’s here, January… the month of fresh starts and good intentionsCredit: Getty

That is, all while juggling work, family, life admin and social plans.

Do you see where we’re going with this?

It’s no wonder that within a few days, a week at most, these resolutions slowly start to slip.

There’s only 24 hours in a day so balancing the four pillars of good health: diet, fitness, sleep and stress can feel impossible, quickly.

How do you exercise more when you need to spend hours batch-cooking healthy meals?

How can you prioritise sleep when you need to get up so early for the gym?

How can you just stop stressing about everything!?

“Realistically you aren’t going to hit every pillar perfectly, every day,” says London-based personal trainer, Monty Simmons.

“It’s about making your life easier, with small changes that fit around your busy life.

“These pillars are all connected, so just little tweaks can help improve all four areas of health.”

STRESS BUSTER

THE EXPERT

Adrienne Adhami, wellbeing coach and host of The Power Hour and Modern Wellness podcasts

A research review in the journal Current Obesity Reports found that regular exercise reduces the urge for high-fat, high-calorie grubCredit: Getty

STRESS has been dubbed the biggest killer.

While some stress is good; it’s what gets you out the door when you’re running late or helps you finish a tight deadline, constant, chronic stress is your body’s worst nightmare.

It’s been found to increase the risk of conditions including heart disease and cancer.

Yet, over a third of adults experience regular high or extreme levels of pressure or stress, according to Mental Health UK.

Health, money, work and family problems can all add to those stress levels.

And it can end up having a knock-on effect on our diet and sleep too.

“When we’re under pressure, elevated levels of the stress hormone cortisol and lack of sleep trigger cravings for quick energy, so we reach for caffeine and sugary snacks,” says Adrienne.

“At the same time, stress hormones reduce our overall sleep quality too so we wake up tired, reach for more coffee and carbs, and the cycle repeats.”

It’s time to break the stress cycle.

FIX IT

1. SWAPSIES

ADRIENNE says: “High in protein, fibre and healthy fats, savoury breakfasts stabilise my blood sugar levels and keep my energy consistent throughout the morning rather than a mid-morning crash that often comes after a sugary meal such as pastries or sugary cereal.

“If you skip breakfast or think a latte is sufficient, you’re also adding additional stress to your body each day.”

You’re quite literally asking your body to run on empty.

Try eggs on wholemeal toast, an omelette with cheese and vegetables or cottage cheese and smoked salmon on a bagel.

2. TAKE A TIME OUT

“IF I’m feeling overwhelmed, I let people know. It instantly relieves the pressure. It’s OK to admit that you’ve overcommitted or that you need more time,” adds Adrienne.

“To help regulate my breathing and lower my resting heart rate, I use breath-work and binaural sound, even for just a few minutes.”

Binaural sound, a listening technique where two slightly different tones played in each ear create a perceived beat in the brain, is thought to influence mood and reduce stress.

Try Headspace (from £9.99 per month, iOS and Android). This offers unlimited access to breathing exercises and binaural sounds.

3. SWITCH OFF

“I COOK a meal and have dinner with my kids or FaceTime a friend. Even chatting to my neighbour helps me to decompress. Focusing on something totally unrelated to work,  gets you out of your head and it stops the rumination,” says Adrienne.

FOOD FOR THOUGHT

THE EXPERT

Monty suggests gardening at the weekendsCredit: Getty

YOU don’t have time to spend hours every evening slaving away in the kitchen; you need convenience but also food that’s healthy, affordable and delicious.

Worryingly, more than half of the UK’s calories come from ultra processed foods.

These have been linked to 32 harmful health outcomes including a higher risk of heart disease, type 2 diabetes, cancer and early death.

Plus, diet and stress may influence each other through the gut-brain axis.

 “This is a two-way link between your digestive system and brain,” says Clemence.

“Stress can make you hungrier or slow digestion, while a Western-style diet high in refined carbs (such as white bread and pastries) and fats may increase stress.”

FIX IT

1. GET PLANNING

“I SIT down on Sunday and plan my meals out for the working week. I’ll batch-cook two dishes early in the week, covering lunches. When you’re preparing food, cook a little extra for the next day to reduce any mealtime stress,” says Clemence.

2. FIND THE BALANCE

“I PAIR fibre-rich carbohydrates (such as wholemeal pasta, potatoes and whole meal bread) with protein (such as chicken, tofu, fish, prawns, beef and eggs) and healthy fats (such as olive oil, nut butter and seeds),” says Clemence.

“Once a week, I rescue any sad looking veg from the fridge, chop it all up, and make a lentil soup.

“Leftovers go straight into the freezer for quick lunches later in the week.”

3. SNACK SAVVY

PECKISH? Ditch the crisps and chocolate and snack on apple or pear wedges with peanut butter, nuts, dried apricots and oatcakes.

4. GET TINNED

“FROZEN fruit and veg are often richer in nutrients too because they’re frozen immediately after harvest. Frozen berries are perfect for smoothies or mixed into porridge,” says Clemence.

“Try frozen soffritto, a mix of onion, carrot and celery. It’s a game-changer as a base for fast soups and stews.”

Stock the cupboards with tinned tomatoes, chickpeas, beans and sardines, which have the added benefit of being cheap too – as little as 47p per can.

“Tinned tomatoes hold up to three times more lycopene than fresh tomatoes. Lycopene is a powerful antioxidant linked to heart health,” adds Clemence.

Plus, tinned beans pack in gut-loving fibre while sardines are high in omega-3 fatty acids, known to support heart and brian health.

MOVE IT

THE EXPERT

Many of us crave that magic eight hours of sleep but the reality is, on average Brits are getting just 6.7 hours of sleep per nightCredit: Getty

EXERCISE often falls by the wayside when life gets busy.

But staying fit and active can help to beat stress, improve your sleep and boosts your calorie burn. It can even steer you towards healthier foods.

A research review in the journal Current Obesity Reports found that regular exercise reduces the urge for high-fat, high-calorie grub.

Even one single workout can temporarily reduce food cravings.

FIX IT

1. GET PLANNING

“AIM for a minimum of two to three full body, 20 to 30-minute strength sessions every week,” says Monty.

“These use resistance such as weights, bands or bodyweight to build muscle and boost your metabolism, which then helps to burn fat. It protects your bones too.

“Then, if you’ve got time, at least 60 minutes of cardio over the week. Don’t forget some stretching too.”

Cardio helps support your heart and lungs.

Keep strength sessions short and focus on compound lifts which work many joints and muscles at once.

“Squats, deadlifts, push-ups and bent over rows with dumbbells, kettlebells or a barbell are great options. These use more muscles, burn more calories and give you the biggest return for your effort,” adds Monty.

Work with three to four sets of 10 reps. Rest for a minute between sets.

“The rule is, if 10 reps is easy and you could have done four or five more, go for a heavier weight,” says Monty.

“If you’re limited with weights at home, then you might have to just do more reps. If you’re in the gym and you get to 10 reps easily, go heavier.”

2. MIX IT UP

WHEN it comes to cardio, do one revving and one tuning session each week.

“The tuning session is a steady 30 to 40 minute workout such as a brisk walk or easy cycle. You should be able to hold a conversation. The revving session is a shorter, 15 to 20 minute, higher intensity workout,” says Monty.

“Try 30 seconds of fast running followed by two minutes of jogging.”

3. EXERCISE ‘SNACKS’

IF a crazy-busy week makes it impossible to stick to a routine, try shorter pockets of activity squeezed into your day.

“At lunch, do a little workout before you eat. Try 10 squats, push-ups, tricep dips, star jumps and sit-ups. Do this for 10 to 15 minutes. In the evening, go for a little walk and before bed, have a stretch” suggests Monty.

And don’t forget your everyday movement, AKA Non-Exercise Activity Thermogenesis (NEAT), which burns far more calories than your scheduled workouts.

“Get up and walk around the house or the office, do some chores, walk to the shops instead of driving, have standing or walking meetings, garden at the weekends, walk up the escalator instead of standing still: these are great ways to bump that calorie burn up,” suggests Monty.

SWEET DREAMS

THE EXPERT

Dr Sheena Kumar, Chartered Counselling Psychologist

Try eggs on wholemeal toast, an omelette with cheese and vegetables or cottage cheese and smoked salmon on a bagelCredit: Getty

MANY of us crave that magic eight hours of sleep but the reality is, on average Brits are getting just 6.7 hours of sleep per night.

Your body has a lot to do during the night though.

It needs time to process the day’s stress and emotions, repair any wear and tear to your cells, file away new information and memories and even strengthen your immune system, to protect you from getting sick.

“The ideal amount of sleep is between 7.5 and nine hours for most adults. Even after one night of sub seven hours, you may feel fine but still show slow reaction time and decreased stress tolerance,” says Dr Kumar.

Sleep gives you energy and even controls your appetite.

Ever noticed how often you reach for the biscuit tin after a bad night’s sleep? That’s your hunger hormone ghrelin firing up.

So how can you get more, quality sleep? Without forcing yourself into an unrealistically early bedtime?

After all, the ‘hours before midnight are better than after’ rule is more myth than fact.

“What’s true is that the first half of our sleep contains the highest percentage of deep sleep. If your natural biological clock (chronotype) aligns with going to bed earlier than there are benefits for you. But for night owls, later hours can be just as restorative,” explains Dr Kumar.

FIX IT

1. WHAT’S YOUR CHRONOTYPE?

YOU can work out your chronotype by tuning into your natural energy levels.

Night Owls are more alert and productive in the evening and may struggle to wake up in the morning.

Meanwhile, early Birds wake up more easily, have more energy first thing and feel tired earlier in the evening.

2. ROUTINE JUNKIES

“OUR bodies love predictability. A good night’s sleep starts in the morning. Get natural light exposure within the first 30 to 60 minutes of waking as this light anchors your biological clock and improves nighttime release of melatonin, our ‘sleepy’ hormone,” says Dr Kumar.

3. SWAP DOOM-SCROLL FOR A STRETCH

“CHECKING your phone first thing can lead to early stress activation, raising levels of your evening cortisol. Light activity such as stretching however, reduces sleepiness later in the morning and supports nighttime deep sleep,” says Dr Kumar.

4. SWITCH OFF

“I DIM the lights 60 to 90 minutes before bed and take a warm shower or bath. Your body cools afterward which triggers sleep.

“Avoid problem-solving tasks, intense conversations or screens, 60 minutes before bed as these can keep you wired and awake. I recommend creating a ‘wind-down buffer’; this could be 15 minutes of the same nightly routine such as stretching, skincare routine, low-light tidying and journaling. It trains the brain that it needs to slip into sleep mode,” says Dr Kumar.

5. MID-NIGHT WAKE UPS

FOR one in six Brits, middle-of-the-night wake ups are common, according to YouGov research.

“If you do wake up, don’t check the clock. It spikes your anxiety and causes the ‘sleep math’ spiral where you calculate how many hours you have left until your alarm. Keep lights extremely dim too as bright light suppresses melatonin instantly,” advises Dr Kumar.

“To get back to sleep, try the cognitive shuffle technique: think of random, unrelated neutral objects such as apple, spoon, train…this prevents your brain from spiralling into worries and induces sleepiness. Warm socks or a hot water bottle near your feet also increases blood flow to help you fall asleep.”

6. BAD NIGHT’S SLEEP?

“DON’T panic; one night isn’t harmful for long term health. Treat the next day as a ‘low-pressure’ day if possible.

“Get morning sunlight and take a walk to improve your alertness.

“If you need to nap, do it before 2pm to avoid ruining your sleep that night.

“Don’t overcorrect your bad night by going to bed much earlier; it’s better to return to your usual bedtime to maintain rhythm,” says Dr Kumar.