Ways to improve your diet
You will have heard this a thousand times before but getting your recommended five a day is one of the most valuable dietary habits you can develop and will also help you to lose weight. Fruit and veg contain a vast range of health-giving vitamins and minerals. Remember the wider the range of fruit and veg you eat the wider range of nutrients you will be consuming, you should be aiming for as colourful plate as possible.
Reduce your saturated fat intake
Saturated fats contribute greatly to a person developing heart disease; this is because saturated fats increase the level of harmful cholesterol in the body, while simultaneously reducing beneficial cholesterol. To cut down your intake of these fats you can buy lean cuts of meat, trim visual fat and avoid high-fat dairy products. Alternatively, avoid main reliance on meat as the main constituent of your meals, and try pulses or other sources of vegetable protein.
Increase your unsaturated fat intake
These fats help to reduce levels of harmful cholesterol in the bloodstream, and some even increase the amount and protective cholesterol as well. You will find unsaturated fats in nuts, seeds, olive oil and avocados.
Increase your omega-3 oil intake
Omega-3 can be found in oily fish such as, herring, mackerel and sardines. They can also be found in seed oils like linseed. Omega-3 oils are important as they are power anti-inflammatory agents which can help to protect the heart, lubricate the joints and may even help maintain good mental health.
Increase your fluid intake
You should be aiming to drink at least 8 glasses of water a day. Especially whilst slimming. Water is required for many metabolic reactions that take place in the body and lack of it will lead to dehydration. Dehydration can cause fatigue, poor concentration, headaches and may even affect your physical appearance.
Eat breakfast everyday
Studies have shown that those who eat breakfast find it easier to lose weight than those who skip it, so try basing your breakfast on starches, throw in some fruit and avoid having anything fried, sugary or meat heavy for breakfast too often.
Increase your intake of fibre
As you increase your fruit and veg intake your fibre levels will automatically start to increase with this, but to make sure you get the recommended 18g of fibre a day, try adding in some pulses or legumes and you are sure to hit the ideal target. Fibre helps protect you from bowel cancer, constipation and diverticulitis.
Watch your salt intake
Excessive salt intake over a period of time can lead to high blood pressure, which in turn can lead to further health implications such as blood clots. To lower your salt intake cut down on snacks, processed food such as canned soup and ready meals.