Weight Loss Tips

  1. Always chew your food thoroughly – every mouthful without fail.
  2. Increase your activity levels in general – you don’t have to hit the gym!
  3. Put your cutlery down between mouthfuls to slow down your eating.
  4. Spend half your lunch hour eating & the other half walking around the building or car park.
  5. Eat protein & fibre with every meal to feel fuller for longer.
  6. Use smaller plates to trick your brain into thinking you’re eating your usual portion sizes.
  7. Impact exercise e.g. running, cycling or squash strengthens bones & muscles & raises your heart rate.
  8. Weight out pasta & rice before cooking to check your serving size.
  9. Muscle is smaller than fat weight for weight, so you may not lose weight but your clothes will be looser.
  10. Make soup out of your chicken dinner – you’ll feel fuller for longer.
  11. Set yourself regular targets to stay motivated e.g. a 5K run, fitting your favourite jeans…
  12. Run upstairs rather than walk – get yourself moving.
  13. One portion of meat or fish is the size of a deck of cards.
  14. Serve food onto plates rather than helping yourself from serving bowls on the table.
  15. Fill your plate with vegetables first so there’s less room for everything else.
  16. If you can identify the behaviours that cause you to eat less healthily, you can change what you’re doing.
  17. Take your dog for walks regularly or if you don’t have a dog, find a friend who does!
  18. Don’t watch television whilst eating – you’re likely to eat more.
  19. Stop eating when you begin to feel full, you don’t have to finish the plate.
  20. Making sensible food choices throughout the day can make a big difference to the calories you consume.
  21. Low impact exercises include swimming, yoga & walking & helps keep your muscles toned.
  22. Have extra vegetables rather than potatoes, or boiled potatoes rather than fried when eating out.
  23. A portion of hummus or peanut butter is the size of a ping pong ball.
  24. Find an exercise buddy to help your motivation levels.
  25. Eat low calorie foods on your plate first so you’re less likely to eat as much of the higher calorie foods.
  26. Be honest with yourself about the food & drink you are consuming & your exercise levels.
  27. If you’re still hungry after eating, wait 20 minutes & then have a low calorie snack.
  28. A portion of cheese is the size of a small matchbox.
  29. If you order a burger in a restaurant, ask for it with no bread.
  30. Don’t eat too quickly – always take at least 10 minutes to eat every meal.
  31. Walk or cycle to nearby destinations instead of always driving or park further away in the car park.
  32. A piece of fruit & six nuts makes an idea snack or dessert.
  33. If you lose 1lb in weight per week, that’s over 3 & a half stone in one year!
  34. Order thin crust vegetarian pizza rather than thick crust meat pizza.
  35. Add canned or frozen beans to soups & casseroles.
  36. Use fresh fruit & natural yogurt rather syrup or honey to add sweetness.
  37. Are you prepared to make the diet & lifestyle changes to achieve your weight loss goal?
  38. A portion of fruit or vegetables will fit into the palm of your hand.
  39. Sprouts (germinated seeds) are high in fibre & protein which will keep you feeling fuller for longer.
  40. Keep a food diary & be aware of what, when, how & why you eat.
  41. Your metabolic rate is dictated by how much muscle mass you have – more muscle means you burn calories quicker.
  42. Low-fat foods are often high in sugar which won’t help you lose weight.
  43. Water is essential for health – we can live without food for several weeks but only survive for a few days without water.
  44. Cut out white pasta – it turns straight to sugar in your body. Have wholegrain instead.
  45. Losing weight at the right pace is very important for your health – quick fixes are not a long term healthy solution that lasts.
  46. Get off the bus a few shops early, or park further away from work.
  47. Fruit & vegetables are far lower in calories than processed foods.
  48. Is your weight loss goal realistic – is it healthy for you?
  49. Not all fats are created equal – snacking on half an avocado provides lots of essential healthy fats.
  50. Drink eight glasses of water a day & you can lose weight, as it’s easy to confuse hunger & thirst signals.
  51. Quick fix weight loss sounds great, but it’s not good for your health.
  52. Alternate impact & low-impact exercise to give your muscles chance to repair in-between exercising.
  53. Eat oily fish two to three times a week to get your essential fatty acids – mackerel, sardines & salmon are excellent!
  54. Snack regularly as a planned & controlled event – you won’t reach for the unhealthy snacks as often.
  55. Measure your weight loss so you know if you are reaching your goal.
  56. Processed foods such as breads, sauces, gravies & crisps can contain very high sugar levels.
  57. About 500 calories per day should come from healthy fats if you are on a 1500kcal daily diet.
  58. Sprouts (germinated seeds) are rich in digestible energy, vitamins, minerals, amino acids, proteins, enzymes & phytochemicals.
  59. Very low calorie diets (VLCD) don’t help you lose weight faster; they’re a quick fix that can cause long term damage to your health.
  60. Fat is the most energy dense nutrient containing twice as many calories per gram as carbohydrates & protein.
  61. Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture or washing the windows.
  62. Too much protein can cause bone demineralisation & nitrogen build-up in the blood – making the liver & kidneys work much harder.
  63. Natural fruit juice is high in sugar, so be careful not to drink too much!
  64. Cut off visible fat from meat to reduce the calorie count & grill rather than fry.
  65. Too much fluid with meals dilutes your stomach acid & can lead to indigestion. Have a few sips with food then wait an hour.
  66. Use fresh fruit & natural yogurt rather than flavoured yogurt.
  67. Coconut oil can be used instead of butter or oil in sweet & savoury food. It’s good for healthy bowels & immune health.
  68. Keep healthy snacks such as fruit & carrot sticks close by so you’re not tempted by chocolate.
  69. Eating lean protein with every meal causes you to stay fuller for longer.
  70. Fibre helps your digestive system work properly – on average, we eat less than half of the recommended daily 30 grams of fibre.
  71. Remove the skin from chicken, turkey & other poultry – that’s where the fat is, so you’ll reduce the calorie count considerably!
  72. Blood sugar levels rise with simple carbohydrates, caffeine & stress which leads to insulin resistance, called ‘pre-diabetes’.
  73. When on your mobile phone or cordless home phone, walk around while you talk.
  74. On a 1500kcal daily diet you need to eat about 56 grams of protein.
  75. Use xylitol instead of sugar – better for your blood sugar & far fewer calories.
  76. ‘Incomplete’ proteins only contain some of the amino acids we need & come from plants. Combine these to make ‘complete’ ones.
  77. When you keep a track of your diet, it helps you form healthier habits…& that’s what you’re aiming for!
  78. Processed & refined sugars shoot your blood sugar levels up which leads to weight gain & diabetes.
  79. Take the stairs instead of the lift or escalator for at least a few floors. If you have to take the escalator, walk up it.
  80. Exercise builds muscle which burns more calories weight for weight than fat.
  81. Just sleeping burns about 60 kcalories per hour.
  82. Eating too quickly or not chewing enough leads to indigestion & means you won’t release as many nutrients from your food.
  83. High stress levels are linked to obesity, diabetes, heart disease & many others.
  84. Use the 80/20 rule – eat healthily 80% of the time & as long as you don’t binge the remaining 20%, you’ll still lose weight.
  85. Aim to significantly raise your heart rate for 30 minutes a day, five days a week.
  86. Complex carbohydrates found in vegetables, peas, beans & whole grains contain vitamins, minerals & fibre; all are essential.
  87. Your body can’t understand what processed margarines & spreads are – use butter instead but in healthy amounts.
  88. As your fitness increases, your heart rate won’t increase as much so ‘up’ your exercise regime or your weight loss will plateau.
  89. Cut out sugar, fizzy drinks, processed foods & salt.
  90. Simply standing up burns about 100 kcalories per hour.
  91. Your digestive system is a barrier between the inside & outside of your body.
  92. Alcohol contains nearly as many calories per gram as fat, but is far less healthy for you!
  93. Probiotic drinks are high in sugar & most of the bacteria are killed by your stomach acid. Take multi-strain capsules instead.
  94. When you lose weight slowly & steadily, about two thirds of the weight you lose is fat & the other third is muscle.
  95. Essential fatty acids should really be named essential “thinny” acids.
  96. Processed & refined sugars do not contain the other healthy nutrients that fruit sugars do; avoid them wherever possible.
  97. On a 2000kcal daily diet you need to eat about 75 grams of protein.
  98. Make yourself accountable to someone for your exercise &/or diet – it’ll vastly increase your chance of success.
  99. Ice-skating burns about 420 kcalories per hour.
  100. Add sprouts (germinated seeds) to salads, soups and stews etc… to increase the nutrients in your food.
  101. Too much insulin in your body, caused by stress, alcohol, processed sugars & caffeine leads to weight gain & possible diabetes.
  102. If you count calories, never drop below 1200kcal daily (women) or 1500kcal daily (men) or your health will suffer.
  103. There are many ways to measure your weight management progress, but they don’t all involve the scales.
  104. Computer work burns about 130 kcalories per hour.
  105. Protein slows the rate of digestion & stabilises blood sugar levels by slowing the rate of sugar release into your bloodstream.
  106. A certain amount of fat is needed each day to absorb essential vitamins & for essential functions in the body.
  107. When you’re food shopping, how often have you put something in your trolley you don’t need, because it’s a bargain?
  108. Increasing your cardiac activity levels by 12 minutes a day can reduce your heart attack risk by 33% in fewer than two months.
  109. Healthy fats boost your metabolism & are needed for hormones, reducing inflammation & to keep you feeling fuller for longer.
  110. Make sure you drink plenty of water when losing weight – flush toxins through rather than suffer headaches & bloating.
  111. Calcium in dairy foods attaches to food fat before it’s absorbed so it passes straight through your digestive system.
  112. Cut out white bread – it turns straight to sugar in your body. Have wholegrain instead.
  113. Frozen fruit & vegetables are nutritionally good & are very cost effective – you only use what you need & it doesn’t go off.
  114. Build exercise gradually into your lifestyle – it decreases risk of joint, bone or muscle injury & becoming demotivated.
  115. The health of your immune system is affected by the health of your digestive system.
  116. If you know you’re easily tempted, avoid the snack aisles in the supermarket – if you don’t see it, you can’t buy it!
  117. Heavy garden work, such as digging, burns about 500 kcalories per hour.
  118. Learn to love yourself & love your diet – a better relationship with yourself & food can work wonders for your weight.
  119. Make sure you get lots of antioxidants from your diet – eat lots of different coloured fruit & vegetables.
  120. Your teeth are like a blender, chopping bits of food up really small so you can digest them better…CHEW, CHEW & CHEW!
  121. A 2000 kcal daily diet should contain about 75 grams of healthy fat including 7.5 grams of saturated fat.
  122. Sometimes you mistake thirst for hunger so have a glass of water & wait five minutes.
  123. You don’t have to finish your plate of food – if you’re full, you’re full.
  124. Use a lid to cover your pan to “sweat” vegetables rather than fry them.
  125. Broccoli, Brussels sprouts, cabbage & Chinese cabbage (bok choy) protect against cancer & heart disease.
  126. About 20% of your daily energy requirement is needed for your brain to function & the rest for your body to move, grow & repair.
  127. When your colon bacteria are out of balance it can cause bloating, diarrhoea & actually lead to weight gain!
  128. Alcohol, caffeine & fizzy drinks encourage insulin-resistance, the forerunner to diabetes.
  129. Buy fresh, local & in season to get a higher level of nutrients, & better variety, in your diet.
  130. Don’t shop when you’re hungry as you’re more likely to buy high calorie options.
  131. Food intolerance is an immune reaction against your food, & can lead to all sorts of health problems including weight gain.
  132. Increasing your activity levels will help improve your weight management – you’re burning more calories.
  133. If you have three main meals & two healthy snacks a day, your body will be more efficient at burning energy.
  134. ‘Complete’ proteins contain all of the amino acids we need & come from animal sources.
  135. when we have a variety of food in one go, we naturally eat more, even if we take a small amount of each thing.
  136. Generally, the darker/deeper coloured a fruit or vegetable is, the more nutrient dense it is.
  137. Love cheese? Use a stronger flavour, but less of it to reduce your calorie intake.
  138. Cutting down the size of your plate from 12″ to 10″ can ensure you eat about 20% less, without feeling hungry.
  139. Use ricotta or low fat cream cheese rather than full-fat cream cheese.
  140. Radishes contain powerful anthocyanidins, powerful antioxidants that help protect against cancer & heart disease.
  141. Blend sprouts (germinated seeds) with a little lemon juice, a crushed garlic clove & a pinch of paprika for homemade hummus.
  142. By keeping a food diary you can check for patterns that lead to both healthier & unhealthier eating.
  143. Spray your cooking oil rather than pouring it from a bottle, you’ll use less but still coat your food or cooking implements.
  144. When you lose fat your body rids itself of toxins – regular bowel movements & plenty of water help get rid of these toxins.
  145. Don’t deprive yourself of foods, just be sensible.
  146. Use lemon juice, vinegar, herbs & spices on steamed fish or vegetables for flavour, rather than butter or high-calorie sauces.
  147. Unhealthier fats come from factory-farmed meat & processed foods, & tend to be solid at room temperature.
  148. Alcohol contains empty calories & stimulates your appetite. Have a small drink occasionally but no more.
  149. Spinach, avocado, honeydew melon, kale, spring greens & green peas contain lutein, an antioxidant preventing cell damage.
  150. Vary your diet to be certain that you’ve eaten all the different nutrients that you need. Eat a rainbow of colours every day.
  151. Don’t think in terms of “good” & “bad” foods – anything can be good in moderation.
  152. There are nearly 100,000 miles of blood vessels in your body that make up your cardiovascular system – keep it healthy!
  153. Aerobics burns about 450 kcalories per hour.
  154. Protein is made up of 22 different amino acid building blocks. We make some, but need the rest from our diet.
  155. Freeze leftovers or throw them out instead of snacking.
  156. Sauté foods in wine, stock or vegetable juice rather than fry in butter.
  157. Try a new fruit or vegetable each week to get more variety in your diet.
  158. Cottage cheese is much lower in calories than cream cheese. Flavour it with lemon juice & black pepper for extra oomph!
  159. If you do get the urge to weigh yourself, try & do it only weekly & at the same time each week.
  160. There are lots of small changes you can make to your diet without making big sacrifices.
  161. Food should be enjoyed – you eat at least three times a day so you might as well make it fun!
  162. Sugary refined cereals for breakfast cause a peak in blood sugar levels then a drop causing mid-morning hunger.
  163. Avoid artificial sweeteners – they can contribute to diabetes & cause sensitivity.
  164. Fat, protein & carbohydrate are ‘macronutrients’, literally meaning ‘big’ nutrients – we use them for energy.
  165. Look for convenient & healthy options when limited for time. Use ready prepared salads, pre-chopped veg & stir-fry meat packs.
  166. Your metabolism is the rate at which you burn calories; accidentally overeating is far more common than a slow metabolism.
  167. Eat lots of quinoa, buckwheat, lentils, butter beans, green veg, avocados, sweet potatoes, yellow peppers, almonds & beetroot.
  168. Use a micro grater to make your cheese go further – you’ll use less but still get a good covering on your food for flavour.
  169. Always eat breakfast. This will get your metabolism going, so you are better at burning off calories.
  170. Any good health or weight management program includes exercise & sensible meals.
  171. Chicken & turkey breast (skin removed) contain the same amount of protein as lean beef but half the calories, weight for weight.
  172. Eat at least 2 portions of fruit & 3 portions of vegetables a day to give your body the nutritional building blocks it needs.
  173. Replace white bread, pasta & rice with wholegrain versions – you’ll feel fuller longer & get more nutrients.
  174. Make salad dressing with a little olive oil, balsamic vinegar & black pepper & herbs rather than buying high-calorie ready-made.
  175. Go for “feel good foods” – chilli, garlic & oats.
  176. 1lb (450g) of muscle burns about 10 times as many calories as 1lb (450g) of fat…
  177. Tomatoes & watermelon contain lycopene which lower the risk of heart disease & can boost your immune system in general.
  178. Eating better quality food will mean our bodies can repair & grow more easily & means it’s easier to control our weight.
  179. High salt levels can deplete your bones of calcium which leads to osteoporosis in later life.
  180. Excess weight can sometimes be water retention – to flush this out, drink plenty of water!!
  181. If you write out your week’s meal ingredients before you go shopping, you’re less likely to add unwanted foods to your basket.
  182. When you increase your fibre intake you should make sure you drink at least 2 litres of water a day too.
  183. If you eat slightly more one day, then eat slightly less the next to compensate.
  184. People who sleep better tend to be slimmer, so make sure you get good quality, uninterrupted sleep every night.
  185. Have cottage or ricotta cheese in your packed lunch rather than less healthy alternatives.
  186. Keep your butter or spread at room temperature so you can spread it thinner.
  187. If you are thirsty when you reach for a glass of water, you’re already dehydrated. Always drink two litres of water a day.
  188. Don’t just weigh yourself, measure your waist size & if you can, your body fat too.
  189. If you drink the right amount of water your urine will be a pale straw colour – but drinking black tea makes it look paler too.
  190. Use natural yoghurt instead of sour cream in recipes.
  191. If you eat lots of processed foods, you’ll probably eat more calories weight-for-weight than if you cooked the foods yourself.
  192. Berries contain anthocyanidins & resveratrol – reducing tumour formation & risk of heart disease.
  193. Add fresh, frozen or tinned vegetables & beans to soups, chillies, casseroles & sauces to reduce calorie density.
  194. Running burns about 700 kcalories per hour.
  195. A pound of body fat contains 3500 kcalories. Eat 500 kcalories less a day or burn 500 kcalories more to lose 1lb of fat a week.
  196. Be specific about your weight loss – how much do you want to weigh? How do you want to feel?
  197. A pack of food may contain more than one serving – read the label to check how many calories & nutrients there are per serving.
  198. Water is needed by all your cells to function properly. It also helps your body flush out toxins & helps prevent constipation.
  199. Good sources of fibre include whole grain foods, beans, porridge, fruit & nuts, peas, carrots, cauliflower, broccoli & spinach.
  200. We need certain fats in our diet for insulation, cell membranes & to be able to absorb certain vitamins.
  201. If your calcium levels are low, your body absorbs more fat.
  202. Strawberries contain fewer calories than blueberries, blackberries & raspberries but all contain lots of healthy antioxidants.
  203. The key to quickly getting healthy meals on the table is having a kitchen, fridge & freezer stocked with the items you need.
  204. Avoid stimulants such as tea, coffee, fizzy drinks, chocolate & alcohol for at least four hours before going to bed.
  205. It’s best to aim for balance & moderation in your diet. Manage your weight but enjoy your food.
  206. The more relaxed you are, the better your digestive system works.
  207. On food labels avoid sugar: sucrose, glucose, fructose, maltose, hydrolysed starch & invert sugar, corn syrup & honey.
  208. Putting on weight as you get older is common, but not inevitable – simply exercise more or eat less.
  209. High levels of salt in your diet can lead to increased blood pressure & water retention.
  210. Don’t eat late at night. If you go to bed within two hours of eating you won’t digest your food as well & may get indigestion.
  211. Walking at three miles per hour burns about 280 kcalories per hour.
  212. Eating grapefruit won’t improve your metabolic rate but it is low in calories so will help you manage your weight.
  213. Overcome hunger by planning ahead & making sure you have healthy foods available.
  214. Garlic, chives, onions, celery, leeks & asparagus all contain allyl-sulphides which reduce the risk of cancer.
  215. Supermarkets are laid out to tempt you to buy high-calorie, high-profit foods – make a list before you go & stick to it!
  216. If you think you’re on a diet, you’ll finish it & end up right back where you started. Make healthy lifestyle changes instead.
  217. Eat at least two portions of fruit & three portions of vegetables a day. This leaves less room for less healthy foods.
  218. Drink miso soup or Bovril between meals if you get hungry.
  219. When eating out, ask for gravies, sauces & dressings on the side so you can control the number of calories on your plate.
  220. A mini pitta bread with quarter of an avocado makes an ideal snack.
  221. Chew gum (with xylitol not other sweeteners) whilst preparing food to reduce the urge to nibble!
  222. Don’t melt butter into toast – leave it to cool slightly so you use less.
  223. Trim any visible fat off meat before cooking.
  224. We have to consciously choose foods that are filling, but not too calorific if we want to manage our weight.
  225. Drain off excess fat when cooking & again before eating.
  226. Alcohol stimulates your appetite, so be careful when drinking with a meal or if you get the “munchies” later.
  227. Use an oil spray when cooking – you’ll use less so consume fewer calories but still evenly coat your food & pans.
  228. Use sea salt rather than table salt & use it sparingly. Your taste buds will get used to it!
  229. Drink a white wine spritzer rather than a glass of white wine.
  230. A teaspoon of sugar weighs 4 grams – next time you read the food label, work sugar out in teaspoonfuls & prepare to be shocked!
  231. Studies have shown that a diet high in non-digestible fibre helps reduce body weight & fat mass.
  232. 75g of uncooked pasta has about 265 calories. If you serve 85g instead, that’s 300 calories – an ‘overspend’ of 35 calories.
  233. Weighing scales don’t know how fat you are. Measure your waist so if your weight stays the same but you lose inches, congrats!
  234. Make your own salad dressing with lemon juice, balsamic vinegar & black pepper, and a splash of extra-virgin olive oil.
  235. Go for tomato rather than cream-based sauces to save on calories.
  236. Get into the habit of healthier eating & exercise & soon you won’t even realise that you’re doing it!
  237. Without enough water your cells are less flexible & this reduces your body’s ability to burn energy as efficiently.
  238. Weight gain and fat gain can occur when gut bacteria aren’t in balance.
  239. Too much sugar causes big spikes in your blood sugar followed by big lows. This makes you feek tired & crave unhealthy foods.
  240. Grill & steam rather than fry.
  241. Try using a slow cooker – you’ll need to plan, but you won’t need to add fat.
  242. Eat lots of leafy greens (spinach, kale) & cauliflower, broccoli & celery.
  243. Bad fats harden cell membranes, cause harmful reactions in your body & contribute to insulin resistance (pre-diabetes).
  244. Water contains no calories so drink eight glasses a day knowing how healthy it is!
  245. Why not have a starter as a main course if you know the portion sizes are large?
  246. Use a slightly smaller spoon to eat your soup or consciously put your knife & fork down between mouthfuls.
  247. Eating plenty of veg means that your body has to work harder to digest it, using up more calories in the process.
  248. Know you’re going to snack? Clean your teeth really thoroughly!
  249. You can get calcium from leafy greens & lentils – these contain far fewer calories than dairy products.
  250. Always put your food on a plate, don’t eat out of packets. That way you’ll see exactly what you’re eating.
  251. If you add cheese & butter to a jacket potato, you can easily add over 200 calories.
  252. People who eat breakfast are statistically more likely to be slimmer.
  253. By measuring your waist size & body fat regularly you’ll have a better idea of your health than by weighing yourself alone.
  254. Have fruit for pudding, or go for sorbet rather than ice-cream.
  255. Good fruit sources of fibre include apples, bananas, pears, oranges & raisins.
  256. ‘Yo-yo’ dieting increases your risk of heart disease, high blood pressure & gallstones.
  257. Good snacks include a piece of fruit with a few nuts, or some raw vegetable sticks & hummus.
  258. Fibre slows down the absorption rate of sugars, lowers cholesterol & helps you feel physically fuller for longer.
  259. When eating animal fat, you are eating the animal’s energy store.
  260. Free range eggs contain lots of essential fatty acids – these boost your metabolism & help you lose weight!
  261. Eat raw fruit & veg such as carrots, celery, asparagus, cucumbers, green beans, cauliflower, broccoli & berries frequently.
  262. If you prepare your own food, you know what the ingredients are and you can control the calories
  263. If a food contains fibre, it’s likely to be less calorie dense & you need to expend more calories to digest it.
  264. It doesn’t matter what you eat, it’s the number of calories that determines weight loss. But make sure you enjoy your food too!
  265. Try freezing low fat/low sugar yoghurts instead of ice-cream for dessert.
  266. Stress leads to eating more & weight gain.
  267. If you take weight-loss advice from someone, make sure they look healthy & ‘walk their talk’.
  268. Add cinnamon to your food when you can – it helps balance blood sugar levels, so you won’t feel so hungry.
  269. Eating more slowly means you’ll digest more nutrients which in some cases can curb cravings.
  270. Eat chocolate only if it has 70% or more cocoa solids – you’ll only need a little bit to feel satisfied.
  271. Don’t get obsessed with calorie counting, fat points, number of steps or anything else – that won’t get you better results.
  272. If your sandwich has a moist filling, you don’t need butter.
  273. Without enough rest, you can damage your body & your health, so make sure you get enough sleep to allow your body to repair.
  274. Healthy fats are found in fish, pumpkin seeds, walnuts & dark green vegetables, corn oil, sesame oil & sunflower oil.
  275. Use low-fat yoghurt, quark or ricotta in recipes rather than cream or crème fraiche.
  276. Quinoa is a great alternative to couscous as it contains all the essential amino acid building blocks,
  277. Muscle is metabolically active – the more muscle you have the higher your metabolic rate & the quicker you will burn calories.
  278. ‘Apple’ shaped people (hips & waist about the same size) carry more fat around their middle which is more dangerous for health.
  279. A small bowl of unsalted, unbuttered plain popcorn provides fibre & is low-calorie.
  280. Take smaller bites, chew your food more, savouring the texture & flavour.
  281. Don’t hide in your clothes – if you always wear baggy clothes, you won’t notice your progress.
  282. If you don’t buy unhealthy food, you can’t eat it!
  283. If you have children, set them a good example by sensibly managing your weight through healthy eating & plenty of exercise.
  284. Don’t sit when you can stand. Don’t stand when you can walk. And if you’re walking, why aren’t you running?
  285. Steam, bake, boil, grill, stir-fry and poach rather than fry, sauté, batter, oil marinate & crisp.
  286. Chicken & turkey fat tends to be less saturated so is better than red meat (just don’t eat the skin).
  287. Alcohol stops you from burning fat, so won’t help you lose weight.
  288. Protein takes longer to digest than carbohydrate & fat & it causes higher production levels of a “feeling full” hormone.
  289. Three different coloured vegetables (excluding potatoes but including sweet potatoes) should take up about half of your plate.
  290. Fibre adds bulk to your stools & absorbs water – this absorbs toxins & physically clears the large intestine.
  291. Relaxing & doing some regular breathing exercises can help improve your digestion & reduce fat storage!
  292. Don’t add sugar to anything.
  293. Don’t distract yourself from your weight loss efforts by buying gadgets, supplements & the latest craze.
  294. Blackberries are very high in fibre & taste great, so eat them whenever they’re in season!
  295. If you constantly eat on the go & don’t find time to enjoy your food, you’ll thwart your weight management efforts.
  296. Avoid fizzy drinks – they’re high in sugar or damaging artificial sweeteners.
  297. If you do have unhealthy food in the house, keep it out of sight to avoid temptation.
  298. Eat breakfast within an hour of waking. It tells your body to burn more calories & you’ll make healthier food choices.
  299. When eating out, salads can contain hidden calories – watch out for bacon, cheese, croutons & high-fat dressings.
  300. Be a wriggle-bum! The more you move, the more calories you burn.
  301. Unexplained weight gain can be caused by food intolerance, thyroid issues or others. If in doubt ask a health professional.
  302. Artificial sweeteners & flavourings such as aspartame & MSG can increase your risk of cancer, irritable bowel syndrome & more.
  303. Have the right posture – sit & stand up straight – you’ll look slimmer & if you suck in your stomach it’ll burn more calories.
  304. Have new potatoes or jacket potato rather than chips.
  305. Three or four stints of 10-minute aerobic workouts burns more calories than one 30-40 minute workout.
  306. Overeating by just 50 kcals a day can add over 50 pounds to your weight in 10 years!
  307. Set your weight loss & exercise goals & you’re more likely to achieve a result.
  308. Cinnamon, cloves & ginger all help reduce sugar cravings – use them to flavour foods whenever possible.
  309. Your body uses sugar for energy, but if you eat too much, the excess energy will be stored as fat.
  310. Better eating habits lead to weight loss – it’s as simple as that!
  311. Stress increases your preference for fatty & sugary foods.
  312. Replace black tea with milk & sugar for herbal & green teas without & you could lose a stone in a year based on 4 cups a day!
  313. If you reduce your calorie intake, make sure you eat more good quality, healthy foods to meet your body’s nutritional demands.
  314. Reward yourself when you hit your weight loss & exercise goals.
  315. Exercising in the morning is more effective at burning calories than exercising in the evening. However, do whatever suits you
  316. If you don’t know many people & stay indoors, you’re likely to weigh more. Join a club, whatever, just get out there…
  317. It takes about 20 minutes for your brain to receive the ‘full’ signal. Eat slowly and consciously to prevent overeating.
  318. Undercook rather than overcook your veggies.
  319. Walk 10,000 steps each day & you could lose 10 pounds in weight in a year.
  320. ‘Reduced fat’ on a label does not mean low-fat – always check the nutrition panel – don’t just trust the marketing messages!
  321. Foods that support your thyroid help boost your metabolism – look at seafood, nuts & seeds & even sushi to help you.
  322. Have a look at your favourite recipes & see where you can ‘healthify’ them – think about sources of fats & sugars.
  323. 95 percent of people that go on a diet fail to keep the weight off. What are you going to do to be in the 5 percent who succeed?
  324. Exercise increases your metabolism so you burn off the excess calories instead.
  325. If you accidentally have a blow-out day just accept it & get back on track. Try not to do it again & don’t make a habit of it!
  326. Eat spices & spicy foods to help reduce your appetite. Along with sensible portions this will to reduce your calorie intake.
  327. Glycaemic index (GI) measures how quickly foods turn to sugar. Higher numbers are unhealthier and lower numbers are healthier.
  328. Eat only when you’re hungry rather than out of habit.
  329. To burn fat efficiently, you need oxygen. Make sure you breathe abdominally to give yourself the best chance to burn fat.
  330. For long term weight loss, your weight should come off as slowly as it went on.
  331. Eating at the dinner table helps you eat slower, aids digestion & helps you eat less due to fewer distractions & more talking.
  332. Craving unhealthy foods? Have a glass of water & go for a ten to fifteen minute walk. Still hungry? Have a sensible snack!
  333. While you’re eating, focus on your breathing – sounds strange but this will help you not overeat!
  334. Fresh pineapple & papaya contain enzymes to help you digest your food better & extract more nutrients from it.
  335. Avoid fried, creamy & cheesy foods when eating out to reduce your calorie consumption.
  336. Eat good quality lean protein for breakfast e.g. free-range poached egg on rye toast to feel fuller for longer.
  337. A series of small & easily manageable positive diet & lifestyle changes results in big long term health gains.
  338. Be responsible for your weight loss efforts – only you can control your weight.
  339. A pinch of chilli flakes added to your casseroles, soups & stews can help boost your metabolism to help you burn more calories.
  340. Chocolate, crisps & processed snacks are a luxury, not a habit. Limit your intake to lower your calorie consumption.
  341. Include foods that have a high water content – you’ll feel fuller for fewer calories.
  342. Sweet potatoes are often under-rated – they contain far more antioxidant nutrients than normal potatoes.
  343. Eating out but want to eat sensibly? Share a starter with a friend then have a healthy main course.
  344. Losing 10% of your body weight (if you’re overweight) can dramatically lower your risk of heart disease, diabetes & cancer.
  345. Find a friend who wants to lose weight too, & give each other support – it’s always easier with friends on your side!
  346. Pay attention to your food – if you use taste & smell & savour each mouthful, you will recognise when you’re full more easily.
  347. Women & men will lose weight at different rates so don’t compare your weight loss pound for pound.
  348. What are your priorities? If you’re only half-hearted about losing weight you won’t make the healthiest choices. It’s up to you.
  349. You can exercise anywhere at anytime – exercise is just increase activity level.
  350. Eating the same foods everyday gets boring & deprives your body of essential nutrients. Eat a varied diet with seasonal foods.
  351. Monounsaturated fats & polyunsaturated fats are a healthier choice than trans, hydrogenated & saturated ones – read the labels!
  352. Dining out doesn’t mean pigging out – plan ahead, choose healthy options & enjoy yourself!
  353. Always read the label – fat-free or low fat does not mean calorie free. It can mean there’s lots of sugar instead.
  354. Boil up root vegetables, onions, courgettes, celery & garlic then blend to make a thick ‘creamy’ filling low-calorie soup.
  355. Slice apples, beetroot or other fruit & veg into very thin slices & dry out in a low temperature oven for a healthy snack.
  356. Steam vegetables to retain their nutrients & flavour – if your veggies are soft or mushy, they’ve lost their nutritional value.
  357. Do not under eat – too few calories a day & your body burns calories more slowly so you won’t lose weight & will become ill.
  358. Take before, during & after pictures for motivation to help you recognise how much weight you’ve lost.
  359. Green tea could help boost your metabolism according to some studies so drink more of this & less black tea to burn more fat.
  360. Make more portions of a healthy dish than you need and freeze the remainder. Defrost for occasions when you’re short of time.
  361. If you have stress in your life, you won’t lose weight even if you eat healthily & exercise regularly. Learn to relax.
  362. Drink plenty of water to boost your metabolism. Dehydration slows down the rate that your body burns calories.
  363. Enlist the support of your friends & family – tell them what you’re doing & ask for their help. True friends will support you.
  364. Think about what you can add to your diet, rather than what you can remove. It allows you to develop healthier habits.
  365. Respect yourself for the individual that you are and don’t compare yourself with other people.
  366. Allow yourself your favourite food as a treat – just make sure it’s not too often or too much.

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