Sticking to a strict diet can be difficult and is likely to end in only a short-term weight loss.
It can mess up our metabolism and leave us feeling demotivated and upset if we veer off track.
Many of us would like to lose weight to improve our health and feel better.
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The 2019 Health Survey for England estimated that 28% of adults in England were obese and a further 36% were overweight, costing the NHS and wider economy billions of pounds a year, Liverpool Echo reports.
But thankfully, there are some easy, healthy ways to shift the pounds – and you’re more likely to keep the weight off if you lose it safely.
These are 12 easy diet and exercise tips for managing your weight, as suggested by the NHS.
1. Eat 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 your metabolism, as well as reducing the temptation to snack on foods that are high in fat and sugar.
3. Plenty of fruit and vegetables
Fruit and veg are low in calories and fat, and high in fibre. They also contain plenty of vitamins and minerals.
4. Move more
Being active is key to losing weight and keeping it off.
As well as providing lots of health benefits, exercise can help burn off excess calories.
It doesn’t have to be slogging on a treadmill, find a way to move that you enjoy and can fit into your routine.
5. Keep hydrated
Drinking plenty of water will mean you don’t mistake thirst for hunger, and will also aid the digestion process.
It also helps with workouts.
6. Eat foods that are high in fibre
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.
7. Read food labels
Knowing how to read food labels can help you choose healthier options.
8. Use a smaller plate and eat slowly
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.
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.
10. Do not stock junk food
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.
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.
You may find it helpful to make a weekly shopping list.
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