12 tips to help you lose weight
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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.
1. Do not skip breakfast.
Skipping breakfast will not 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.
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 healthily.
3. Eat plenty of fruit and vegetables.
Fruit and vegetables are low in calories and fat and high in fiber, 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 lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Find an activity you enjoy and can 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.
Read more about drinking water as part of a healthy diet.
6. Eat high-fiber foods.
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in foods from plants, such as fruit and vegetables, oats, wholegrain bread, brown rice, 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. Do not ban foods.
Do not 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 cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Do not stock junk food.
To avoid temptation, do 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.
More in Managing your weight
Page last reviewed on November 29, 2019.
Next review is due on November 29, 2022.
Weight loss is probably the most discussed topic that is out there, with so much being said but very little of it being clear. You flip through a health magazine, browse the net, there is an overload of information about weight loss tips, but you are still left confused about what you need to do. Sounds familiar? This is what leads to people following fad diets as they desperately want to shed those extra kilos, which in turn have innumerable bad side effects on their health.
The golden rule of any fat loss diet is to achieve a calorie deficit, simply put eat fewer calories than you burn. A good well-balanced weight loss food is the one that has all the major components, i.e., carbohydrates (whole grains), protein (legumes, chicken, eggs), and fat (nuts, seeds) that meet your requirements. It is pivotal to any weight loss diet plan. So let’s go ahead and learn about the best fat burning foods available.
Weight loss tips:
Certain weight loss tips that can come in handy in your weight loss journey are listed below.
Exercising is very crucial if you want to lose weight. If you have not started on anything , start by walking for 30 minutes daily. The fundamental rule of weight loss is to burn more calories than you eat, which can be done by doing any kind of physical activity that you love like dancing, strength training, boxing, running, etc.
Follow a balanced diet instead of falling for fad diets or weight loss plans that completely eliminate or restrict a food group. Having balanced meals is always a sustainable option to opt for. Eliminating a food group will only increase your cravings and you will also end up having major health issues. Right food consumed at the right time is essential. Try to have your meal at a fixed time to maintain your regular biological clock .
A very important weight loss tip at home is to make sure you stock up on healthy snack options like cucumbers, carrots, nuts, or any fruit. This can help you make better choices when you feel very hungry.
Drink atleast 2.5 to 3 litres of water everyday. Thirst can also be misinterpreted as hunger, thus keeping yourself hydrated is essential. A decrease in eating and an increase in lipolysis are the main ways that increased water consumption causes body weight loss. Drinking more water will speed up your body's metabolism, which will lead to weight loss.
Chronic stress affects your metabolism thus hampering weight loss. Deep breathing exercises can help manage stress in your daily life. You can even indulge in your favourite hobby which is an excellent way to manage stress.
Getting adequate and good quality sleep is a very important component in any weight loss plan. Not getting enough sleep increases hormones that cause hunger thus leading to midnight cravings and overeating.
Consult a qualified nutritionist to help you achieve your weight loss goal.
Try these weight loss tips at home and how your health improves in no time.
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