johnsmith10b10

Get off to the best possible start on the NHS Choices 12-week weight loss plan with these 12 diet and exercise tips.
1. Don't skip breakfast
Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check outfive healthy breakfasts.
2. Eat regular meals
Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.
4. Get more active
Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it's warm or you're exercising.
6. Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel 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, andbeans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.
8. Use a smaller plate
Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. 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. Don't ban foods
Don't 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 can't enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Don't stock junk food
To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.
12. Plan your meals
Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days' worth of meals and snacks. Make a shopping list, but don't shop when you're hungry as that can lead to high-calorie impulse buys!

christperri

Hello friend,

As you already mentioned 12 ways to reduce weight, I want to add one more that is just you have to take Slimming Supplements and its really effective. It's so natural you will feel it soon as you start.

Thanks,
Christina

GodlywoodGirl

Plus using an antigas pill is an awesome way to get off those last couple pounds of bloating!

canary52

The first twelve that are offered are sensible hints that work. I'm not sure if it was promoting something; I see a link was removed but the hints themselves actually work. No magic bullets: don't skip meals, drink water, fruits and veg, etc. Yup. In my case, I have to ban certain foods for health reasons but if you can control yourself, it's best not to feel deprived.

bestbodybuildingprogram

Hello , thanks for this topic it's very useful thank you

Damonwells27

Thanks for providing such value on your first post! These tips are really good for people trying to lose some weight, though like others said you could have included some supplements to make it go a little faster.