Trying to lose and maintain weight is a constant struggle for many of us.
Restrictive diets can be very difficult to maintain and in many cases end in short-term weight loss as followers return to their old habits.
But the NHS has come up with 12 relatively simple steps for people who want to improve their health and feel better, reports the Liverpool Echo.
Here are the detailed tips from the health service.
1. Eat breakfast
Skipping breakfast will not help you lose weight.
You may lose essential nutrients and end up tasting more during the day because you are hungry.
2. Eat regular meals
Eating at regular times during the day helps your metabolism, as well as reduces the temptation to taste foods that are high in fat and sugar.
3. Lots of fruits and vegetables
Fruits and vegetables are low in calories and fat and high in fiber. They also contain a lot of vitamins and minerals.
4. Move more
Being active is the key to losing and maintaining weight.
In addition to providing a lot of health benefits, exercise can help burn excess calories.
It doesn’t have to be slogging on a treadmill, find a way to move that you like and fit into your routine.
5. Stay hydrated
If you drink a lot of water, you will not confuse thirst with hunger and it will also help the digestion process.
It also helps with workouts.
6. Eat high-fiber foods
High-fiber foods can help you feel full, which is perfect for losing weight.
Fiber is found only in plant foods, such as fruits and vegetables, oats, wholemeal bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options.
8. Use a smaller plate and eat slowly
Using a smaller plate can help you eat smaller portions.
Using smaller plates and bowls, you may gradually get used to eating smaller portions without feeling hungry.
It takes about 20 minutes for the stomach to tell the brain that it is full, so eat slowly and stop eating before you feel full.
9. Do not ban food
Don’t ban any foods from your diet plan, especially those you like.
Banning food will only make you want more food. There is no reason not to enjoy the occasional treat.
10. Do not store unwanted food
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To avoid the temptation, do not store unwanted food – such as chocolate, biscuits, chips and soft drinks – at home.
Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatmeal cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Reduce alcohol consumption
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you respect your calorie intake.
You may find it helpful to make a weekly shopping list.