Weight loss can be a difficult journey, especially if you’re not sure where to begin. There is no ‘best method’ or specific diet plan to shed the pounds, but there are simple changes a person can make to their diet to see weight loss results. The NHS have a 12-week plan to help people lose weight, which has been downloaded more than four million times and proved excellent results. And they also have 12 simple tips to keep you on track.
Their tips include when to eat and what to eat more of, in order to see results.
Here are the NHS’ weight loss tips:
Don’t skip breakfast
Skipping breakfast means you could miss out on essential nutrients and you could end up making unhealthy food choices later in the day because you feel hungry.
Eat regular meals
The NHS advise: “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.”
Eat plenty of fruit and veg
Fruit and veg are high in fibre – an essential ingredient for successful weight loss. They are also packed with vitamins and minerals to keep you healthy.
Exercise not only helps burn calories and keep off the weight, it provides a number of other health benefits.
The NHS explain: “People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.”
Eat high-fibre foods
“Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight,” the experts add.
“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.”
Read food labels
Understanding food labels can help you make healthier choices.
“Use the calories information to work out how a particular food fits into your daily calories allowance on the weight loss plan,” the NHS recommend.
Use a smaller plate
This can help you eat smaller portions, and gradually your body will adjust to the smaller servings without getting hungry.
Don’t ban foods
Banning foods only makes you crave them more – there’s no reason you can’t enjoy an occasional treat if you stay within your daily calorie allowance.
Don’t stock junk food
If you don’t buy the unhealthy foods, you won’t be tempted by them when you see them in the cupboard.
The NHS say: “Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.”
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate and can easily lead to weight gain over time.
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,” they add.
The NHS diet plan has received incredible feedback from dieters, with one person saying they lost over 12lbs on the plan.
They wrote: “In just four weeks I managed to lose 12 1/2lbs.
“I haven’t quite lost the couple of inches around my waist – nearly, not quite.
“But following this plan and receiving the fantastic comments and encouragement that I have had made all the difference.”