You’ve set your goals to lose weight—whether to boost confidence or improve your health. However, did you know that extreme dieting can deplete the body’s nutrient and energy stores, potentially impacting your overall well-being?
Since individuals have different nutritional and energy needs based on factors such as age, sex, and health status, it’s important to understand your requirements to ensure you lose weight safely and effectively.
Aim to lose between 1 and 2 pounds per week while maintaining a balanced diet that aligns with the recommendations of the Eatwell Guide.
To help you achieve gradual, sustainable weight loss while prioritising your health, here are some simple steps to follow:
Cut down on foods and drinks with added sugar and salt, such as pastries, crisps, biscuits, sweets, cakes, sugary cereals, chocolates, and fizzy drinks.
Eat high-fibre carbohydrates like brown rice, wholemeal bread, and wholewheat pasta, which can help keep you feeling fuller for longer.
Include a variety of fruits and vegetables in your diet. These are not only rich in vitamins and minerals but also high in fibre, which helps regulate hunger and reduces cravings for sugary treats.
Choose protein-rich foods to keep you feeling satisfied longer. Opt for lean cuts of meat in moderation, include more plant-based proteins, and limit processed meats like sausages and bacon.
Adopt healthy cooking methods such as steaming and grilling instead of frying or cooking with saturated fats.
Snack on unsalted nuts for healthy fats, but consume them in small amounts.
Include oily fish such as salmon and mackerel in your meals to gain the benefits of omega-3 fatty acids.
Opt for low-fat dairy or dairy alternatives and consume healthy fats in moderation. Fats are energy-dense and can contribute to weight gain if overeaten.
Stay hydrated by drinking plenty of fluids such as water, herbal teas, and homemade fruit juices throughout the day.
Exercise for at least 30 minutes daily. Physical activity helps burn calories, improves mood, and promotes better sleep.
Manage stress, as it can influence eating habits. Stress may lead some people to reach for sugary comfort foods.
Prioritise restful sleep. Adequate sleep can help reduce snacking and improve overall health.
Limit alcohol consumption, as it is high in calories.
Eat meals slowly and chew thoroughly.
Eat only when you’re hungry.
Plan your meals and shopping in advance to avoid reaching for unhealthy options when you’re busy.
In summary: To achieve your goals the right way and enjoy lasting results, focus on what you eat and drink, how you prepare meals, and your eating habits. Stay active, get enough sleep, and manage stress. Remember, excess food not used for energy is stored as fat in the body. Stay motivated and commit to sustainable, healthy practices.
