There are many diets, fads and supplements that all promise a healthier you. The truth is there are no quick fixes. The only way to make long term changes is by making little steps that become habits.

Try these three:

1. Choose a healthy breakfast on weekdays. If you start the day well, the rest of it often follows suit. By choosing a healthy and balanced breakfast you are more likely to resist eating badly at dinner time and avoid afternoon sugar snacks. Once the weekend comes along you can eat whatever you fancy, but as the weeks go by, you’ll be enjoying healthy food more and make better evening and weekend choices.

2. Have a daily cup of Matcha Tea. It’s jam-packed full of antioxidants, and benefits and will help you fight off most winter bugs and viruses. Be careful though, as most benefits are void if you use boiling water, so let the water cool a few minutes before pouring.

3. Use a standing desk. Sitting for hours on end is as bad for your health as smoking. By rotating sitting and standing hourly throughout a work day you’ll improve your posture, reduce back pain and also burn 50 calories per hour when standing, as well as reducing your risk of heart disease. It will also help boost productivity by 48%, meaning you’ll work smarter, not harder. Visit Varidesk for more information, prices start from just £150.