Helpful tips to improve your health and promote weight loss:
30 January 2015
- If you are overweight, have an overall target of losing 5-10% of your body weight
- Set a realistic goal: aim to lose 1 – 2lb per week
- Eat breakfast each day
- Make a fruit salad in the morning and keep in the fridge to snack on throughout the day
- Monitor portion sizes by using a smaller plate (such as a salad plate)
- Eat slowly
- If you feel hungry drink cold water
- Avoid situations where you will be tempted to over-eat
- If you are planning to eat out in a restaurant make sure you visit the website www.weigh2livesafefood.eu. This informative website provides a list of ‘healthy’ foods they recommend to order in a variety of restaurants such as Chinese, Italian and Japanese
- Have a small snack an hour or two before you go out for dinner so as you won’t be over-hungry and over-eat when you get to the restaurant
- Make sure you have at least 5 portions of fruit and vegetables a day. These are an important source of antioxidants which are known to improve the fertility of men and women
- Replace full fat products with low fat alternative such as low fat milk, butter and cheese. Replace fizzy drinks with diet fizzy drinks. Change from white bread and rice to wholemeal/ brown bread and rice
- Never go grocery shopping hungry and always bring a shopping list with you
- You should also consider keeping a food diary. Recording everything you eat each day can help you to monitor what you eat. Make sure you fill it out each day!
- Exercise regularly; all adults should be doing at least 30 minutes of moderate intensity exercise 5 time per week. However this may need to be increased up to 60 – 75 minutes a day to lose weight
- Walk or cycle instead of using other forms of transport
- Take the stairs instead of lifts
- If you are joining a slimming club make sure their principles are based on healthy eating and do not expect you to lose more than 1 – 2lbs per week.
Losing weight and getting healthy takes serious commitment and determination. For more information on managing your weight and getting healthy visit;