Hello and welcome to this week's episode of the ESG Fitness Podcast. I want to start this week by talking about some top tips for creating habits. And the one I want to speak about this week is to amend your surroundings. So your environment cues your behaviour and this often happens without

us even noticing. And guess what? We live in a pretty obesityogenic environment and that encourages

us to put on body weight or body fat because most of our environmental cues drive us towards

moving less and eating more. So things like adverts on TV, the fact that we all have cars,

our daily transport, so our commute tends to be on a train or in a car as opposed to walking or cycling anywhere

the food availability we can literally sit on our bums on our couch and order food basically to our couch

I mean you only have to get up and answer the door. So things like

Deliveroo just eats, ubers as well, again with the transport side, you don't even have to walk

to the tube station now. You can just call an Uber that comes directly to your door. So we never

really have to move to do anything, which makes it very tempting

not to move to do anything. And even things like mind us eating. So this is something that is

hugely dependent on your environment and something that a lot of people struggle with or find that they do mindlessly,

which hence the name, mindless eating. So it's pretty easy to pick up a biscuit if you leave

biscuits out on the table. But it's much less likely that you're going to mindlessly walk over to the back of the kitchen,

open the cupboard and find the biscuits that you put right on the back shelf and then take them up

and eat them. If you put these barriers in the way, it makes the behaviour more conscious

and thus you're less likely to do it.

So, and yes, of course, you can have a biscuit if you want to, but if you make it that bit harder,

so for example, not keeping biscuits in the house. So if you really want a biscuit, cool, you can

have one, but you have to walk

all the way to the shops to go and get one. And if you're willing to do that, I would say that

you deserve the biscuit. So go and have it. Plus, you've probably burnt off half the calories

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