Many of us would like to feel healthier and generally better© Image Broker/REX Many of us would like to feel healthier and generally better
For many of us, losing weight could improve our health and make us feel good.
But sticking to a strict diet can be difficult and often only ends in a short-term (if any) weight loss. It can also mess up your metabolism making it harder to gain results in the long run.
The National Survey for Wales 2019 to 2020 showed that 61% of adults were classified as overweight or obese, including 25% who were obese.
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Thankfully, there are some easy, healthy ways to shift the pounds - and you're more likely to keep the weight off if you lose it safely, reports the Liverpool Echo.
Here are 12 easy diet and exercise tips for managing your weight, as suggested by the NHS.
- Eat breakfast
Skipping breakfast will not help you lose weight.
You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
- Eat regular meals
Eating at regular times during the day helps your metabolism, as well as reducing the temptation to snack on foods that are high in fat and sugar.
- Plenty of fruit and vegetables
Fruit and veg are low in calories and fat, and high in fibre. They also contain plenty of vitamins and minerals.
- Move more
Being active is key to losing weight and keeping it off.
As well as providing lots of health benefits, exercise can help burn off excess calories.
It doesn't have to be slogging on a treadmill, find a way to move that you enjoy and can fit into your routine.
Video: James Argent appears on Loose Women after weight loss (Irish Mirror)
James Argent appears on Loose Women after weight loss
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- Keep hydrated
Drinking plenty of water will mean you don't mistake thirst for hunger, and will also aid the digestion process.
It also helps with workouts.
- Eat foods that are high in fibre
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight.
Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
- Read food labels
Knowing how to read food labels can help you choose healthier options.
- Use a smaller plate and eat slowly
Using smaller plates can help you eat smaller portions.
By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry.
It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
- Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like.
Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat.
- Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home.
Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
- Cut down on alcohol
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.
- Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.
You may find it helpful to make a weekly shopping list.
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Weight loss: Michael Mosley on how to lose 2 stone ‘fast’ and ‘keep it off’
“That led to an average weight loss, sustained over a year, of about 28lbs or two stone (13kgs).
“The reasons I bang on about weight loss, particularly around the tummy, is because it has an effect on things like your blood pressure and blood sugars - it will [weight loss] bring them down really fast.
“Rapid weight loss is becoming a much more accepted thing to do.
“I’ve certainly done it and it’s hugely beneficial.”
03
Weight loss: Why you don’t need to give up cheese to lose weight - fact-checked
Gemma Ray shows off her incredible weight loss transformation
Good news: you can eat cheese and still lose weight. Dieting isn’t as simple as sorting foods into ‘good’ and ‘bad’ categories - you can still eat what you enjoy, and reach your weight loss goals. Express.co.uk is joined by an expert nutritionist to explain how.
Losing weight means you have to go on a strict diet, and avoid all your favourite foods - right?
Wrong. Many overly-restrictive diets are a recipe for yo-yo dieting and eventually packing on the pounds - sometimes even gaining weight to the point of being heavier than you were to start with.
Some so-called wisdom suggests to lose weight you have to cut out foods like cheese completely, but that's not true.
Jenaed Brodell, dietitian at Nutrition&Co, spoke to Express.co.uk about why sorting foods into ‘good’ and ‘bad’ categories is not the best approach for a sustainable and healthy diet with lasting results.
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Cheese on toast
Can you lose weight without giving up cheese? (Image: Getty)
person eating cheese
Is cheese bad for you? (Image: Getty) Did you know that there are plenty of health benefits of eating cheese?
Jenaed said: “Cheese is a great source of calcium, fat, and protein.
“It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin.
“Due to the high calcium intake, it can prevent osteoporosis and strengthen bones.”
All foods are much more than their calorific value, and even if your goal is to lose weight, you need to ensure you are eating a balanced diet, with plenty of nutritional value.
person measures their middle
What is the best way to lose fat? (Image: Getty)
On top of that, if you find your food doesn’t taste good, or doesn’t fill you up, you’re going to crave your favourite foods.
Allowing yourself foods you enjoy - like cheese - in moderation, will help you enjoy your food while you work towards your weight loss goal.
Generally, eating more protein helps your meals to fill you up, and cheese is a source of protein.
Jenaed explained: “Despite being a great source of protein and calcium, cheese is energy dense which means it contains a fair amount of calories per portion size.
“Typically people who are trying to lose weight need to be in a calorie deficit and eating large amounts of cheese can add to their energy intake quickly.
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Feta salad
You can absolutely eat cheese and enjoy weight loss - as long as its in moderation (Image: Getty)
“Cheese is also high in saturated fat and salt which can increase your risk of cardiovascular disease.
“Cheese can certainly be included in a person's diet but you need to consume it in moderation.
“Your lighter cheeses such as mozzarella, cottage cheese and parmesan are often lower in calories than your mature cheddars, for example.”
What are the best cheeses to eat on a diet?
If your goal is weight loss, these types of cheeses are lower in calories than other varieties.
Cottage cheese
Jenaed said: “Cottage cheese is a great source of protein and lower in calories.”
Cottage cheese makes a great topping for jacket potatoes, or added to salads.
Mozzarella
Melted mozzarella makes a great topping for dishes, as it's so satisfyingly stringy.
Jenaed added: “Mozzarella is lower in calories and sodium.”
Feta
A great cheese to crumble over salads, feta is a source of protein.
Jenaed said: “Feta is lower in calories but can be higher in sodium.”
Ricotta
Creamy ricotta is fabulous with pasta or baked with roast vegetables.
Jenaed said: “Ricotta is low in calories and high in protein.”