12 tips to help you lose weight
Get the best possible start to your NHS weight-loss plan with 12 tips on diet and exercise.
1. Don't miss breakfast
Skipping breakfast will not help you lose weight. You may lack essential nutrients and end up eating more snacks throughout the day because you are hungry.
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2. Eat regular meals
Eating at regular times throughout the day helps burn calories faster. It also reduces the desire to snack on foods rich in fat and sugar.
3. Eat plenty of fruits and vegetables
Fruits and vegetables are low in calories and fat and rich in fiber - 3 essential ingredients for successful weight loss. It also contains a lot of vitamins and minerals.
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4. Be more active
Being active is key to losing and maintaining weight. In addition to providing many health benefits, exercise can help burn extra calories that you can't lose through diet alone.
Find an activity that you enjoy and that you can incorporate into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You may end up consuming extra calories when a glass of water is what you really need.
6. Eat foods rich in fiber
High-fiber foods can help you feel full, which is great for losing weight. Fiber is only found in plant foods, such as fruits, vegetables, oats, whole-grain bread, brown rice, pasta, beans, peas, and lentils.
7. Read food labels
Knowing how to read food labels can help you make healthy choices. Use the calorie information to see how a particular food fits into the daily calories you eat on your weight loss plan.
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8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without feeling hungry. It takes about 20 minutes for the stomach to tell the brain that it is full, so eat slowly and stop eating before you feel full.
9. Don't Ban Food
Don't ban any foods from your weight loss plan, especially the ones you love. Banning foods will make you want more. There is no reason why you should not eat occasional meals as long as you adhere to your daily calorie limit.
10. Don't fill up on junk food
To avoid temptation, don't stock junk foods — such as chocolate, crackers, potato chips, and sugary sodas — at home. Choose healthy snacks instead, such as fruit, unsalted rice cakes, oatmeal cookies, unsalted or unsweetened popcorn, and fruit juices.
11. Reduce your alcohol intake
A standard glass of wine can contain as many calories as a bar of chocolate. Over time, excessive alcohol consumption can easily contribute to weight gain.
12. Plan your meals
Try to plan breakfast, lunch, dinner, and snacks throughout the week, and be sure to stick to your calorie intake. You may find it helpful to create a weekly shopping list.
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