12 Tips To Help You Lose Weight
Changing a person's dietary intake, or "going on a diet", can change the energy balance, and increase or decrease the amount of fat stored by the body.
Food and beverages provide the energy and nutrients you need to improve health, manage disease, and reduce the risk of disease.
Find resources on nutrition to help you pay attention to what, when, how often, why, and how much you eat and drink, as well as, help manage diseases and conditions such as diabetes, obesity, kidney disease, and others.
Diet FoR Your Healthy Lifestyle
1
Do not skip breakfast
2
Eat regular meals
3
Eat plenty of fruit and veg
4
Get more active
5
Drink plenty of water
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.
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.
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Foods containing lots of fibre can help keep you feeling 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.
6
Eat high fibre foods
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
7
Read food labels
Using smaller plates can help you eat smaller portions. 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.
8
Use a smaller plate
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 your daily calorie allowance.
9
Do not ban foods
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
10
Do not stock junk food
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.
11
Cut down on alcohol
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
12
Plan your meals