12 top tips to lose weight

Published by Health Professional

on Sunday, March 26th 2023

Diet and Eating HealthyWeight Control

Get off to the best possible start 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.

3. Eat plenty of fruit and veg

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

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing many 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.

6. Eat high-fiber foods

Foods containing lots of fiber can help keep you full, which is perfect for losing weight. Fibre is only found in plant food, 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. Use the calorie information to determine how a particular food fits your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. You can gradually get used to eating smaller portions without going hungry by using smaller plates and bowls. 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.

10. Do not stock junk food

Do not stock junk food – such as chocolate, biscuits, crisps, and sweet fizzy drinks – at home to avoid temptation. Instead, choose 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.

12. Plan your meals

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