1. Don't skip breakfast
Skipping breakfast
won't help you lose weight. You could miss out on essential nutrients
and you may end up snacking more throughout the day because you feel
hungry. Check out five healthy breakfasts.
2. Eat regular meals
Eating at regular
times during the day helps burn calories at a faster rate. It
also reduces the temptation to snack on foods high in fat and
sugar. Find out more about eating heathy.
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.
Read up on getting your 5 A DAY.
4. Get more active
Being active 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 diet alone. Find an activity you enjoy and are able to fit into your
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.
6. Eat high-fibre foods
Foods containing lots
of fibre can help keep you to feel full, 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,
and beans, peas and lentils.
7. Read food labels
Knowing how to read
food labels can help you choose healthier options. Use the calorie information
to work out how a particular food fits into your daily calorie allowance on the
weight loss plan. Find out more about reading food labels.
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 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, try to not stock junk food – such as chocolate, biscuits,
crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such
as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and
fruit juice.
11. Cut down on alcohol
A standard glass
of wine can contain as many calories as a piece of chocolate. Over time,
drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.
12. Plan your meals
Try to plan your
breakfast, lunch, dinner and snacks for the week, making sure you stick to your
calorie allowance. You may find it helpful to make a weekly shopping list.
Source: http://www.nhs.uk
