We are asking readers to share their best tips for losing weight – learned through experience – and to share their weight loss stories with fellow readers.
Please fill in the details – and we’d love your before and after photos too – using the form below. You could make a real difference to someone’s weight loss efforts and inspire them to push on. After all, it’s not easy!
In the meantime here are the top tips from the NHS weight loss guide:
1. Dont skip breakfast
Research shows that eating breakfast helps you control your weight. Some people skip breakfast as they think it will help them loose weight but missing meals doesnt help us lose weight and isnt good for us because we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.
2. Eat regular meals
Some people think missing meals will help them lose weight, but it has been shown that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods high in fat and sugar.
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.
4. Get more active
Studies show that 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 its warm or youre exercising.
6. Eat high-fibre foods
Foods containing lots of fibre will keep you feeling full for longer, 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, beans, 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.
8. Use a smaller plate
Studies show that people who use smaller plates tend to eat smaller portions and still be satisfied. By eating with 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 its full, so eat slowly and stop eating before you feel full.
9. Dont ban foods
Dont ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Theres no reason you cant 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.
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 dont shop when youre hungry as that can lead to high-calorie impulse buys!
You can use this calculator to check if you are overweight or just a nice healthy size:
Please share your tips and stories using this form:
Finally, here are 10 inspirational stories inspire your weight loss journey – however much or little you’d like to shift.
- ^ 10 inspirational stories (www.chroniclelive.co.uk)
- ^ Inspirational weight loss stories 2014 (www.chroniclelive.co.uk)
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