How to Lose Weight: 12 Simple Ways to Lose Weight and Keep It Off
Many of us would like to lose weight to improve our health and feel better.
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 the wider economy billions of pounds a year .
But sticking to a strict diet can not only be difficult, but will likely end in short-term weight loss (if any), as well as disrupting your metabolism.
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Luckily, there are simple, healthy ways to shift the pounds — and you’re more likely to keep the weight off if you lose it safely.
These are 12 simple diet and exercise tips to manage your weight, as suggested by the NHS.
1. Eat your breakfast
Skipping breakfast will not help you lose weight.
You might be lacking in essential nutrients and you might end up snacking more throughout the day because you’re hungry.
2. Eat regular meals
Eating at regular times during the day helps your metabolism and reduces the temptation to snack on foods high in fat and sugar.
3. Lots of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fiber. They also contain a lot of vitamins and minerals.
4. Move more
Being active is key to losing weight and keeping it off.
In addition to providing numerous health benefits, exercise can help burn excess calories.
There’s no need to walk on a treadmill, find a way to move that you enjoy and that can fit into your routine.
5. Stay hydrated
Drinking plenty of water will help you not confuse thirst with hunger and will also aid the digestion process.
It also helps with training.
6. Eat fiber-rich foods
Foods high in fiber can help you feel full, which is great for weight loss.
Fiber is only found in plant foods, such as fruits and vegetables, oats, wholemeal bread, brown rice, and pasta, as well as 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 feeling 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 food
Don’t ban any foods from your weight loss plan, especially the ones you love.
Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat.
10. Don’t hoard junk food
To avoid temptation, don’t stock junk foods — like chocolate, cookies, chips, and sugary sodas — at home.
Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juices.
11. Reduce your alcohol intake
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 to stick to your calorie intake.
You may find it useful to make a weekly shopping list.
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