12 tips to help you lose weight

Successful Diet Tips Credit 

Get off to the best possible start on your NHS weight loss plan with these 12 diet and exercise tips.

1. Don't skip breakfast  

Skipping breakfast will not help you lose weight. You could be missing out on essential nutrients and may eat more throughout the day because you are hungry.

2. Eat regularly

Eating at regular times throughout the day helps burn calories faster. It also reduces the temptation to eat foods high in fat and sugar.

Learn more about healthy eating

3. Eat lots of fruits and vegetables

Fruits and vegetables are low in calories and fat and high in fiber – the 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read about how to get 5 A  day

4. Be more active

Being active is key to losing weight and keeping it off. In addition to providing many health benefits, exercise can help burn excess calories that you cannot lose through diet alone.

Find an activity that you enjoy and can fit into your routine.

5. Drink lots of water

People sometimes confuse thirst with hunger. You may 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 foods high in fiber

Foods high in fiber can help keep you feeling full, which is ideal for weight loss. Fiber is found only in plant foods such as fruits and vegetables, oats, whole grain 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 see how a particular food fits into your daily calorie intake in a weight loss plan.

Learn 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 feeling hungry. It takes about 20 minutes for your stomach to tell your brain that it is 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 love. Banning foods will make you want them more. There's no reason why you can't indulge in the occasional treat, as long as you stay within your daily calorie allowance.

10. Do not store junk food

To avoid temptation, don't keep junk food at home – such as chocolate, biscuits, crisps and sugary fizzy drinks. Instead, opt for healthy snacks like fruit, unsalted rice cakes, oatmeal cakes, unsalted or unsweetened popcorn, and fruit juices.

11. Limit alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, excessive drinking can easily contribute to weight gain.

Learn more about the calories in alcohol

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week and make sure you stick to your calorie allowance. It might help you create a weekly shopping list.

More in Managing Your Weight

12 tips to help you lose weight