Tips to help you lose weight on the plan

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 that eating breakfast helps you control your weight. Some people skip breakfast as they think it will help them loose weight but missing meals doesn’t help us lose weight and isn’t 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’. Check out .

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. Find out more about

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 .

4. Get more active

 

Studies show that regular activity is key to losing weight and keeping it off. As well as providing numerous .exercise can help burn off the excess calories you can't cut through diet alone..

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– or more if it’s warm or you’re 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.

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 .

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 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 .

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 .

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!