Weightloss Tips

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

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