Losing weight doesn’t have to be confusing or difficult. Although there are no fast fixes, there are some tried and tested ways to help you wave goodbye to that weight.
The NHS has put together a list of weight loss tips and we’ve summarised them for you below.
Don’t skip breakfast
Missing out on breakfast won’t help you lose weight. In fact you may end up snacking more throughout the day because you feel hungry.
Read food labels
Understanding all the information on food labels can help you choose healthier options.
Plan your meals
Try to plan your meals for the week and stick to your calorie allowance. It can be helpful to make a weekly shopping list.
Eat regular meals
Eating at regular, set, times helps burn calories at a faster rate. It also reduces the temptation to graze on snack foods that are high in fat and sugar.
There is no evidence that eating later affects the way you process food - so eating later in the evening does not mean you will lay down fat more readily.
The important thing is to eat regularly and space out your intake of food thoughout the day as this helps to control your appetite
It is then a matter of choice if you eat 3 set meals or little and often. If less food is taken in than is needed, you will lose weight overall.
Use a smaller plate
Using smaller plates and bowls means you’ll eat smaller servings of food, plus you can gradually get used to eating smaller portions without going hungry. See our advice around portion control.
Slow it down
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.
Eat plenty of fruit and vegetables
Fruit and vegetables are low in calories and fat as well as being high in fibre. They also contain plenty of vitamins and minerals so they’re perfect for helping to lose weight and keeping hunger pangs at bay.
Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is found in food such as fruit and veg, oats, wholegrain bread, brown rice and pasta.
Find out more about getting fibre into your diet and download our simple guide to fibre.
Get more active
Being active is vital to losing weight and keeping it off. Find an activity you enjoy and are able to fit into your routine at Active Derbyshire
Drink plenty of water
You can sometimes confuse thirst with hunger. So reach for a glass of water next time you think your tummy is rumbling.
Don't ban foods
Don’t ban any foods from your weight loss plan as it will only make you want them more. You can still enjoy the occasional treat as long as you think about what you’re eating the rest of the time
Keep a supply of healthy snacks, such as fruit, unsalted rice cakes or unsweetened popcorn on hand instead of high fat junk foods.
Get snack inspiration with our sweet and savoury food swaps.
Cut down on alcohol
You might be surprised at how many calories are in your favourite tipples.