Drink lots of water
Water is essential for keeping the body hydrated. The general recommendation is 2 liters a day. It also takes up room in your stomach making you feel fuller for longer and helping boost metabolism.
Avoid stocking up on high calorie foods
To avoid temptation, avoid stocking high fat and high calorie foods in the home, such as chocolate, biscuits, crisps and sugary drinks. Instead, stock up on healthy snacks such as fruit and nuts to eat when cravings kick in.
Understand the food groups
Eat plenty of fruit and vegetables and plenty of bread, rice, potatoes, pasta and other starchy foods. Choose wholegrain varieties whenever you can. Eat just some milk, cheese and yogurt and some meat, fish, eggs, beans and other non-dairy sources of protein. Eat just a small amount of foods and drinks high in fat and/or sugar.
Don’t skip breakfast
Skipping breakfast leads to overeating later in the day. Aim for at least 250 calories and add a serving of protein to feel fuller for longer.
Include fibre in your diet
Fibre aids digestion, prevents constipation, and lowers cholesterol. This in turn can aid weight loss. Good sources of fibre include; wholegrain foods, fruit, vegetables, brand and wheat.
Understand portion size
Portion control is essential in ensuring avoiding over-eating. A ‘portion plate’ is a good way to measure your portions. Your plate should be half veg/salad, one quarter protein and one quarter carbohydrates. Read the nutritional information on food packaging and find out how much is in one portion, get out the scales out and measure if you need to.
Eat more fruit and veg
Fruit and veg are low in calories and fat, and high in fibre, all essential in weight loss. They can also help curb cravings. Always have fresh fruit and veg at hand for when those cravings kick in.
An active lifestyle is essential when trying to lose weight and remain healthy. It helps burn those extra calories that cannot be burnt through diet alone. It is important to do a minimum of 30 minutes of moderate cardio vascular exercise 3-5 times per week.
Follow the 80/20 rule
A healthy diet is all about moderation. Completely cutting out your favourite foods is unrealistic. Instead follow the 80/20 rule in which 80% of your diet is healthy and low-calorie and 20% is made up of the foods you crave. This will make your ‘diet’ easier to implement on a day-to-day basis.
Eat meals regularly
It is a common myth that skipping meals will help you lose weight. It has been shown eating regularly throughout the day aids burning calories and also reduces the temptation to binge on sugary, high fat foods.