Get the best possible start to the NHS weight loss plan with 12 diet and exercise tips.
1. Never miss breakfast
Skipping breakfast will not help you lose weight. You may be missing out on essential nutrients and you may end up eating more snacks throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the desire to snack on foods high in fat and sugar.
3. Eat plenty of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fiber - 3 essential ingredients for successful weight loss. It also contains a lot of vitamins and minerals.
4. Be more active
Being active is key to losing weight and keeping it off. In addition to providing a lot of health benefits, exercise can help burn extra calories that you cannot lose through diet alone.
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
Foods that contain a lot of fiber can help you feel full, and are ideal for losing weight. Fiber is only found in plant foods, such as fruits, vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas and lentils.
7. Read food labels
Knowing how to read nutritional labels can help you make healthy options. Use the calorie information to see how a specific food fits into your daily calorie quota on a weight-loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. With 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. Do not prohibit foods
Don't ban any foods from the weight loss plan, especially the ones you like. Banning foods will make you crave them more. There's no reason why you shouldn't enjoy occasional meals as long as you stay within your daily calorie limit.
10. Do not stock up on fast food
To avoid temptation, don't store junk food - such as chocolate, cookies, chips, and sweet soft drinks - at home. Instead, choose healthy snacks, such as fruit, unsalted rice cakes, oatmeal cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Limit alcohol
A standard glass of wine can contain as many calories as a bar of chocolate. Over time, excessive alcohol use can easily contribute to weight gain.
12. Plan your meals
Try to plan breakfast, lunch, dinner, and snacks for the week, and make sure you stick to your allowed calories. You may find it helpful to create a weekly shopping list.
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