1. Eat regular meals
Some people think missing meals will help them lose weight, but it's
been shown eating regularly during the day helps burn calories at a
faster rate. It also reduces the temptation to snack on foods high in
fat and sugar..
2. Don't skip breakfast
Research shows eating breakfast helps you control your weight. Some
people skip breakfast because they think it will help them lose weight,
but missing meals doesn't help us lose weight and isn't good for us as
we can miss out on essential nutrients. It could also encourage us to
snack more throughout the day because you feel hungry.
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
Studies show 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 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. You
should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it's warm or you're exercising.
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, 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 people who use smaller plates tend to eat smaller
portions and are still satisfied. 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, 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.
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