Tips for losing weight

With these 12 diet and exercise tips, you can get the best start on the NHS weight loss programme.

▲Light white box surrounded by colourful sport equipment. Photograph: Pexels

1. Do not skip breakfast

You will not lose weight if you skip breakfast. You may be missing out on important nutrients, and you may find yourself snacking more during the day as a result of your hunger. In addition, when you eat breakfast, you stimulate the thermogenesis process and thus activate your metabolism. Take a look at some good breakfast recipes.

2. Eat regular meals

Eating at regular times during the day can aid in calorie burn at a fast rate. It also decreases the need to snack on high-fat, high-sugar foods. Eating a wide range of foods in the right amounts and consuming the appropriate amount of food and drink can help you maintain healthy body weight. Find out more about eating healthily.

3. Eat plenty of fruit and vegetables

Fruit and vegetables are low in calories and fat and high in fibre. These three essential ingredients help for successful weight loss. They also contain plenty of vitamins and minerals. Almost all fruits and vegetables count for your 5 A Day, so getting your recommended daily amount can be easier than you think. Read up on getting your 5 A Day.

4. Get more active

You must be physically active to lose weight and keep it off. Exercise will help you burn off the calories you can't lose by diet alone. In addition to having other health benefits, such as reducing your risk of major illnesses like heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Find a fun activity that you can work into your daily schedule.

5. Drink plenty of water

People always mix up thirst and hunger. When all you really need is a glass of water, you can end up eating extra calories. According to science, water can aid weight loss in several ways. For example, it can help you lose weight by suppressing your appetite, increasing your metabolism, and making exercise easier and more effective. Learn more about the importance of water in a healthy diet.

6. Eat high fibre foods

Fibre-rich foods will make you stay full longer, which is ideal for weight loss. Fruit and vegetables, oats, wholegrain bread, brown rice and pasta, as well as beans, peas, and lentils, are all high in fibre. Eating 30 grams of fibre per day will help you lose weight, lower your blood pressure and increase your body's insulin response.

7. Read food labels

Understanding how to read food labels will assist you in making healthy choices. They also include information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt. Calculate how a specific food fits into the daily calorie allowance on the weight loss plan using the calorie details. Learn more on how to read food labels.

8. Use a small plate

Smaller plates will assist you in eating smaller portions. You might be able to eventually get used to consuming smaller portions without going hungry if you use smaller plates and bowls. It takes about 20 minutes for the stomach to send a signal to the brain that it's full, so eat slowly and stop when you're satisfied.

9. Foods should not be prohibited

Avoid excluding any foods from your weight-loss plan, especially those you enjoy. Prohibiting foods can only increase the need for them. There's no excuse you can't indulge in a treat now and then as long as you stick to your daily calorie limit.

10. Do not have junk food on hand

Keep fast food, such as cookies, biscuits, crisps, and sweet fizzy drinks, out of the house to escape temptation. Instead, eat bananas, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn and fruit juice as balanced snacks.

11. Reduce the alcohol consumption

A typical bottle of wine has about the same amount of calories as a slice of chocolate. Drinking too much can quickly lead to weight gain over time. Alcohol can lead to weight gain in four ways: it prevents the body from burning fat, it's high in kilojoules, it makes you hungry, and it leads to bad food choices. Learn more about how many calories are in alcohol.

12. Make a meal plan

Plan your breakfast, lunch, dinner, and snacks for the week so you don't go over your calorie limit. You may find a weekly shopping list beneficial to help you plan your meals and therefore improve your meal plan.

13. Eat only when hungry

On a low-carb diet, you can eat only when you're hungry. What if you aren't hungry? Don't eat anything. Weight loss will be slowed if you consume more food than you require to remain happy. This is so significant in helping you lose weight.