Combining advice on healthier eating and physical activity
1.
Don’t skip breakfast
Research shows that
eating breakfast helps you control your weight. Some people skip breakfast as
they think it will help them lose weight but missing meals doesn’t help us lose
weight and isn’t good for us because we can miss out on essential nutrients. It
could also encourage us to snack more throughout the day because you feel
hungry’.
2. Eat
regular meals
Some people think
missing meals will help them lose weight, but it has been shown that eating
regularly during the day helps to burn calories at a faster rate as well as
reduce the temptation to snack on foods high in fat and sugar.
3. Eat
plenty of fruit and veg
Fruit and veg are low
in calories and fat and high in fibre – three essential ingredients for
successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more
active
Studies show that
regular activity is key to losing weight and keeping it off. As well as
providing numerous health benefits, exercise can help burn off the excess
calories you can't cut through dieting alone. Find an activity you enjoy and
are able to fit into your daily routine.
5. Drink
plenty of water
People sometimes
confuse thirst with hunger. You can end up consuming extra calories when a
glass of water is really what you need. You should aim to drink about six to
eight glasses (1.2 litres) of fluid, preferably water, every day.
6. Eat high-fibre
foods
Foods containing lots
of fibre will keep you feeling full for longer, which is perfect for losing
weight. Fibre is only found in food from plants, such as fruit and veg, oats,
wholegrain bread, brown rice and pasta, beans, peas and lentils.
7.
Read food labels
Knowing how to read
food labels can help you choose healthier options, and keep a check on the
amount of calories, fat, salt and sugars you eat. Use the calorie information
to work out how a particular food fits into your daily calorie allowance on the
weight loss plan.
8. Use a
smaller plate
Studies show that
people who use smaller plates tend to eat smaller portions and still be
satisfied. By eating with smaller plates and bowls, you may be able to
gradually get used to eating smaller portions without going hungry. It takes
about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and
stop eating before you feel full.
9. Don’t ban
foods
Don’t ban any foods
from your weight loss plan, especially the ones you like. Banning foods will
only make you crave them more. There’s no reason you can’t enjoy the occasional
treat as long as you stay within your daily calorie allowance.
10. Don't
stock junk food
To avoid temptation,
avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy
drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted
rice cakes, oat cakes, unsalted or unsweetened popcorn and fruit juice.
11. Cut down
on alcohol
Did you know a standard
glass of wine can contain as many calories as a piece of chocolate, and a pint
of lager has about the same calorie count as a packet of crisps? Over time,
drinking too much can easily contribute to weight gain.
12. Plan your
meals
Plan your breakfast,
lunch, dinner and snacks for the week, making sure you stick to your calorie
allowance. Try to plan for four to seven days’ worth of meals and snacks. Make
a shopping list, but don’t shop when you’re hungry as that can lead to
high-calorie impulse buy!
