Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.
1. Never skip breakfast.
Skipping breakfast will not help you lose weight. You may miss out on critical nutrients and wind up nibbling more throughout the day because you are hungry.
2. Eat frequent meals.
Eating at regular intervals throughout the day aids in the faster burning of calories. It also inhibits the desire to munch on high-fat, high-sugar foods.
3. Eat plenty of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fibre - three crucial factors for weight loss success. They are also high in vitamins and minerals.
4. Increase your level of activity
Being physically active is essential for losing weight and keeping it off. Exercise, in addition to delivering other health benefits, can help burn off the excess calories that diet alone cannot eliminate.
5. Drink plenty of water
People frequently mix up thirst with hunger. You may find yourself consuming extra calories when all you actually need is a glass of water.
6. Eat foods high in fibre.
Foods high in fibre can help you feel fuller for longer, which is ideal for reducing weight. Fibre is only found in plant-based foods including fruits and vegetables, oats, wholegrain bread, brown rice and pasta, and beans, peas, and lentils.
7. Examine food labels
Knowing how to read food labels can assist you in making healthier choices. Calculate how a specific food fits into your daily calorie allowance on the weight loss plan using the calorie information.
8. Make use of a smaller plate
Fewer plates can assist you in eating smaller meals. You may be able to gradually get used to eating smaller portions without becoming hungry if you use smaller dishes and bowls. It takes approximately 20 minutes for the stomach to signal the brain that it is full, so eat carefully and stop eating before you feel full.
9. Food should not be prohibited.
Do not eliminate any foods from your weight loss regimen, especially those you enjoy. Food bans will just increase your desire for them. There's no reason you can't have a treat now and again as long as you stick to your daily calorie limit.
10. Do not have junk food on hand.
To avoid temptation, don't keep junk food at home, such as chocolate, cookies, chips, and sugary fizzy beverages. Instead, choose unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice as healthful snacks.
11. Reduce your alcohol consumption.
A typical glass of wine has around the same amount of calories as a piece of chocolate. Drinking too much may easily lead to weight gain over time.
12. Make a meal plan
Plan your breakfast, lunch, supper, and snacks for the week, keeping in mind your calorie allowance. Make a weekly shopping list if you find it useful.