1. Don’t skip breakfast
Research shows eating breakfast helps you control
your weight. Some people skip breakfast because
they think it will help them lose weight, but missing
meals doesn’t help us lose weight and isn’t good for
us as we can miss out on essential nutrients. It could
also encourage us to snack more throughout the day
because you feel hungry
2. Eat regular meals
Some people think missing meals will help them lose
weight, but it’s been shown eating regularly 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 vegetables
Fruit and vegetables 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 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.
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 can help keep you
to feel full, which is perfect for losing weight. Fibre is
only found in food from plants, such as fruit and
vegetables, oats, wholegrain bread, rice and pasta,
and beans.
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 people who use smaller plates tend to
eat smaller portions and are still satisfied. 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.
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!
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