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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

12 weight loss basics from NHS

nhschoicesSometimes you just need to go back to the basics. Here’s the top 12 diet and exercise tips from the NHS.

1. Don’t skip breakfast

Some people skip breakfast as they think it’ll help them lose weight. However, research shows that eating breakfast actually helps you control your weight. Skipping meals isn’t healthy as you could miss out on essential nutrients. It could also cause you to snack more throughout the day because you feel hungry.

2. Eat regular meals

It has been shown that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods that are high in fat and sugar.

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.

4. Get more active

Studies show that 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 will keep you feeling full for longer, 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, 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 that people who use smaller plates tend to eat smaller portions and still be satisfied. By eating with 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.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

 

Source: NHS Choices website.


21 Mar
2014
AUTHOR:
 
Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens

  • Faye Jenner

    All great tips, as Jenny said they are pretty much common sense. but great to get a fresh perspective on things.

  • Jenny

    All common sense (for most of us anyway) but good as a refresher! x