Latest news with #caloriedeficit
Yahoo
6 days ago
- Health
- Yahoo
5 Reasons You May Not Be Losing Weight Even in a Calorie Deficit, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points Calorie deficits may stall when intake is inaccurately tracked or metabolism adapts. Sleep, protein intake and hormones (such as insulin, leptin and ghrelin) heavily influence fat-loss success. Consistent healthy habits and making small sustainable changes outshine extreme restriction for lasting you're in the pursuit of weight loss, not seeing results despite eating in a calorie deficit can feel incredibly discouraging. For many people, it's not a matter of willpower or doing something "wrong'. While the classic principle of "calories in versus calories out" provides a general framework for weight loss, it fails to capture how dynamic and adaptive the human body really is. Factors like metabolic changes, hormones and sleep all play a role in how your body processes energy. In other words, biology doesn't always follow simple math. In this article, registered dietitians break down some of the most common (and commonly overlooked) reasons weight loss might stall, plus actionable strategies to support healthy, sustainable weight loss progress. 1. You May Not Actually Be in a Calorie Deficit Even if you feel confident you're eating in a deficit, you may not be tracking your intake as accurately as you think. Research found that self-reported calorie intake is often underestimated by 20% or more, especially among individuals trying to lose weight. Kaitlin Hippley, RDN, LD, CDCES, notes that people commonly underestimate intake and overestimate output. Even when unintentional, these gaps can add up quickly, she adds. Even with the use of tracking apps, intake can still be off. Research has found that calorie-counting apps often miscalculate needs and offer little personalized guidance. This can reinforce a false sense of precision, leading users to believe they're in a deficit when they aren't. Additional research also linked calorie-tracking apps to disordered eating tendencies, particularly in women. 2. Your Metabolism May Have Adjusted When you've been eating in a calorie deficit for an extended period, your body may respond by conserving energy. Carlos Fragoso, M.S., RD, CDN, explains that this process, known as metabolic adaptation, occurs when the body downregulates energy expenditure to protect against perceived scarcity. 'What was once a deficit might now be your new maintenance level,' he says. Research has also found that participants who remained in a calorie deficit for a prolonged time experienced a greater drop in resting energy expenditure than expected based on weight loss alone. This suggests that the body may defend against continued fat loss by becoming more energy efficient. 3. You May Not Be Sleeping Well Sleep can easily be overlooked in weight-loss efforts, but it plays a critical role in regulating the hormones that influence appetite and metabolism. 'Sleep is when your body resets. Without it, your appetite signals get scrambled,' says Samantha DeVito, M.S., RD, CDN. Poor sleep can increase levels of ghrelin, the hormone that stimulates hunger, and lower leptin, the hormone that signals fullness. This hormonal shift can lead to more intense cravings, consuming larger portions and less satisfaction after meals, making it harder to maintain a consistent calorie deficit. 4. You're Not Eating Enough Protein Muscle tissue has a higher metabolic rate than fat tissue, meaning it burns more calories at rest. Preserving muscle during weight loss can be beneficial because it helps maintain a higher resting energy expenditure. When protein intake is too low, weight loss often includes muscle loss, which can lower this baseline calorie burn over time, explains DeVito. This reduction in muscle mass can make continued weight loss more difficult and may increase the likelihood of weight regain. 5. You're Not Accounting for Hormonal Health Even if you're successfully maintaining a calorie deficit, hormone imbalances can impact how your body responds to that deficit. Elevated insulin levels, common in people living with medical conditions like insulin resistance or PCOS, promote fat storage and impair fat oxidation, making it harder for the body to burn fat for fuel. 'Insulin resistance can block fat burning and drive weight gain, even in people who are eating well,' says Hippley. When these conditions are present, simply eating less may not be enough to support fat loss. It's also important to note that while nutrition plays a role in hormone regulation, some conditions, like PCOS, are medical issues that require more than just diet changes. Identifying and addressing root causes with both a healthcare provider and dietitian can help the body become more responsive to a calorie deficit. Other Tips for Healthy Weight Loss: All three experts agree that consistency matters more than intensity. Sustainable weight loss relies on small, steady changes—not extreme restriction. Here are their top evidence-based strategies: Eat for volume: High-fiber foods like vegetables, fruits, legumes and whole grains promote satiety without excess calories, suggests Hippley. Avoid extreme restriction: Severe calorie restriction can lead to binge-restrict cycles, metabolic adaptation and hormonal disruptions, all of which can make weight loss more difficult to sustain. Instead of an overhaul to your eating pattern, think about small changes you can build on over time. Track habits, not just weight: Monitor sleep, mood, protein intake and activity levels for a more complete picture of your overall health, suggests DeVito. Go slow: Losing about 1 pound per week is associated with better long-term weight maintenance. Our Expert Take Weight loss is rarely as simple as eating less and moving more. While a calorie deficit is necessary, it is not always enough in isolation. Hormonal imbalances, metabolic adaptation and inaccurate calorie tracking can all interfere with fat loss, even when you're consistent. Long-term success comes from building habits that support your own unique needs. A balanced approach that emphasizes small changes and nourishment will likely be more effective than chasing quick, short-term results. If progress stalls, it may be time to reassess factors beyond your calorie count. Read the original article on EATINGWELL
The Sun
28-06-2025
- Entertainment
- The Sun
I'm a ‘former fatty' who lost 12 stone WITHOUT jabs – being slim means I don't have to eat in the car to avoid judgement
A SELF-DESCRIBED 'former fatty' has admitted losing 12 stone means she's no longer forced to eat dinner in her car. Krista has lost 170lbs over the past four years, but hasn't resorted to weight loss injections or surgery to do so - instead sticking to a calorie deficit and exercising more. 6 6 6 6 She regularly shares tips and tricks on her social media pages, and recently posted a video in which she shared two ways her life has changed since she transformed her figure. "Now that I am skinny I can go to a restaurant and I can just eat whatever I want," she said. "It's cute if I order a burger and fries and eat a lot of food but when I was fat that was not okay. "God forbid I would have ordered a burger! "I would not have ordered a burger first of all. "I would not have done that just because the judgment around what you're eating, how much you're eating and what you're drinking... they're just like, 'Well of course she ordered a burger, because she's fat, that's why she looks the way she does.' "Or if you try to order a salad or something healthy like grilled chicken it's 'You're not fooling anybody, that's not how you eat - you're 300 pounds!' "You just can't win, so eating in public when you are overweight is mortifying." Things got so bad when Krista was bigger that she'd even resort to eating her restaurant meals in the car. "What I would do is I would eat a couple bites, take my food to go and I would eat it in the car in private," she sighed. I went from 27 lbs in six weeks with Mounjaro after 15 years of trying to lose weight it has completely changed my life "Or I would eat it when I got home, where nobody was judging me." Another thing that's changed dramatically since she lost the weight is that she's now "allowed to be tired". "When you are fat you are not allowed to come around and be like, 'Oh I had such a long day, I just want to go home and sit on the couch'," Krista continued. "The looks you're gonna get, the judgment that you're immediately gonna get, it's disgusting. "But when you're skinny it's okay - it's okay if I had a long day and I want to come home and sit on the couch. "As soon as you are overweight or fat it is not okay because now you're just lazy." Visit our diet, nutrition and weight loss page for the latest updates Krista concluded that the "constant double standard" for those who are skinny and those who are overweight "blows my mind". People in the comments section were quick to agree with Krista, with one writing: "I go to the gym 4 times a week for the past 3 years (I'm fat) and people say 'good for you' 'keep it up'. "My skinny friend goes once in 6 months and someone asked her for advice." "Now I'm pregnant and so much heavier I really appreciate being thin when I'm not pregnant!" a second admitted. "When you're fat, you better be funny, like mandatory, but once you're skinny, if you're the exact same funny it's a cute, surprising, quirky perk," a third sighed. "You're so right!" Krista replied. "I was not funny when I was fat and tried so hard to be, but it's just not my personality!" 6 6
Telegraph
18-06-2025
- Health
- Telegraph
Midlife men, here's how to get in shape for summer
I was 33 when I took over the editorship of Men's Health back in 1997, it was a very different magazine then and a very different world. The male bodies we presented on the cover were specially imported from foreign parts and they may as well have been beamed down from Mars – no one looked as lean and muscular on the UK high street then. My own body was also a very different machine. The intervening years and many, many interviews with experts have taught me a lot – what follows are some of my favourite summer shape up tips for men, and by men I don't mean Californian gym gods or even fresh-faced magazine editors. These are aimed solidly at mature individuals with better things to do than work out all day. Learn calorie maths What I've learnt above all other lessons, is that the latest miracle diet is either useless or simply an old diet in disguise. The man who revealed the underlying, unbreakable, eternal mathematics of energy consumption changed my entire outlook. Missing meals, giving up bread, the cabbage soup diet (if you insist) are all routes to one simple goal: calorie deficit. If you want to lose fat you have to be using more calories than you are consuming. We all instinctively know this – if you run a mile to the bakery and eat a dozen doughnuts that run is unlikely to help you lose fat. Calorie deficit has to be done steadily, or it is unhealthy and unsustainable. Samuel Quinn, personal training lead at the Nuffield Health chain of gyms, has transformed many bodies. He recommends dropping 500 calories per day across the week, losing half from your diet and burning half through movement. 'The smart watches and trackers are really useful, so you can track whether you are using those 250 calories and you can swap an espresso for your latte, choose protein and salad at the barbecue over white rolls.' Jonathan Cooke, trainer at JC Fitness in Edinburgh, says research shows that losing between one per cent and half a per cent of bodyweight per week is realistic, 'We look at the timescale our clients have available, and we set an achievable goal.' Anyone can adopt this system once you master the simple biological sums – between now and that wedding anniversary, there will be a weight loss path. Know your walks The Nineties workouts were hard and fast. Men's Health used to shout 'Lose Your Gut!' from the news stand. When I discovered the power of non-exercise movement to churn through calories, it was like a curtain being pulled aside. I lived through many cardio booms – Fartlek anyone? – all fun, but for these purposes a walk may be the answer. High intensity interval training (HIIT) burns a lot of calories very quickly but if you're more of a high-intensity Netflix viewer, daily steps can provide a more accessible route. Cooke says, '10,000 steps will burn around 300-500 calories. What I recommend is making steps systematic. I have a short walking route, a medium walking route and a long route and I know exactly to the step what each walk will net me.' This means that if steps are below target one day you can undertake the precise walk needed to fill the shortfall. He recommends increasing your steps in attainable increments. If you are currently walking very little, lurching into 10,000 steps a day programme will feel extremely hard and may well fail. Eat protein The protein industry has grown from a few shelves in Holland and Barratt to a multi-million pound money spinner. The cover models we used feature in Men's Health were so muscular they could barely make it across the studio floor without a steak. Since then, I learnt that most of us don't need a protein shake, we need to watch our meals and eat frequently. If you want a shake as a cheering prop, we all do that, but chicken, fish, meat, beans all work just as well. Samuel Quinn says, 'As a rule of thumb it's 1.1 to 1.5 grams of protein per kg of body weight per day. (This is 3-4 large skinless chicken breasts for an 85kg man). That's going to maintain muscle mass and support your muscle if you're in a calorie deficit – it's a manageable amount. In my experience, that is enough to sustain a very lean and healthy body composition.' Think about calories per gram Most of us know the basics – cakes are bad, carrots good but when an expert trainer explained the science of hunger, I was able to spread the word to all the men who'd expanded over the years. Putting a lot of vegetables on your plate, then pausing and putting on even more, could change your body shape forever. Some foods are filling but not packed with calories – the simplest way to navigate this is to think of foods in terms of energy density. 'Think about calories per gram,' says Jonathan Cooke, 'If I take an apple and a Reese's peanut butter cup they will weigh the same but the calories will be completely different.' Cooke says the number one reason people leave diets is hunger. Eating more fruit and vegetables (all mainly fibre and water) and will make you feel full. 'The body has sensors, they are sensitive to distention (the physical stretch of your stomach) but not calories,' he says. So being full of low calorie-dense foods consisting of fibre and water will stop hunger but not stop your weight loss. This includes, by the way, cabbage soup. Prioritise sleep I've always been a horrible sleeper, but what when I was younger I'd coffee my way through the crisis and assume my brain may be less able but my body was unconnected. Sleep experts revealed to me that along with an inability to focus or remember anything, appetite and sleep were intimately connected. London nutritionist Lily Soutter says, 'Sleep can have a massive impact on the way we eat. On average, people eat three to four hundred calories more after sleep deprivation. You're also more likely to reach for quick-fix sugary foods.' Samuel Quinn emphasises that a lack of sleep will rob you of your exercise benefits. 'You don't benefit from the exercise while you're exercising – the exercise is stress – the benefits come while we sleep, we recover and become stronger.' Pressure your muscles The first gym I ever went to was in a smelly side room of a sports centre and full of men with huge chests and gigantic legs – weights were exotic, lifting them was eccentric and somewhat outsider. Now my 84-year-old mother works out with bands. Like most things in fitness, for the beginner or returner, complex regimes are a waste of time. Weights are for everyone and the results come with the simplest approach. Cooke says, 'The majority of our clients work out twice a week. This is a terrifying area for most people. They don't know what they are doing, they hate the gym, so I keep it simple.' He prescribes two to three challenging sets, anywhere between six and 30 repetitions on the muscle groups they care about most. 'Muscles respond to tension: if it's not challenging, it won't work.' He recommends that beginners only use machines rather than free weights, easier and safer – the muscle will not know the difference. Measure all your progress There weren't any wrist worn body data devices when I was at Men's Health, we had notebooks with exercises scrawled in them. Motivation is hard for many – people start and then they stop. That distant dream is too rosy and vague to keep you going. When I learnt about the power of feedback as a motivator, I was able celebrate even the smallest of micro victories. It's the daily work that counts, the yearly work will emerge naturally. Cooke says, 'You don't know if you're making progress toward your goal unless it's specific and you are self-monitoring. Set a weight loss goal, a calorie goal, a protein intake goal, and activity goals.' Cooke monitors body weight five out of seven days a week to supply a rolling average, this joins all the other measures. 'I also recommend transformation photos taken at home with the same light and the same camera.' All these precise progress measures allow you to tick off walks completed, healthy meals consumed, weight lost, remain excited about what you are doing and stay with the programme. A cabbage soup target could be included...
CNET
05-06-2025
- Health
- CNET
Experts Agree That This Is How Many Calories You Need to Burn to Lose Weight
If you have been on a weight loss journey, you know how difficult it can be. The most important factor to consider is the calorie deficit, and that's not as simple as just eating less. In fact, a deficit can vary a lot depending on your own body weight, activity level and age, as well as other factors. It's not exactly a one-size-fits-all kind of solution. You can try calculating it yourself using the Mifflin-St Jeor equation if you're into numbers. Still, the smarter move is to work with a registered dietitian who can help you figure out your ideal calorie range and build a strategy that supports long-term weight loss. Before you start any new program, it's always a good idea to check in with your doctor and make sure you're in good health. Now, one thing about calorie deficits is that you don't necessarily need to worry about being in a deficit every single day. This is a question that others have asked on Reddit and other forums, and the answer is that it's okay to go over your deficit every once in a while. The more important thing to consider for calorie deficits is your average over a week or a month for any actual progression in weight loss. To learn more about setting daily calorie goals for weight loss, I spoke with fitness instructor Jamie Maitland, a certified holistic nutritionist and founder of The Office Health. How do calories work? A calorie is a unit of energy used to express how much energy you exert or consume daily. We need calories; they give the body fuel and the ability to function. The calories you take in that are not used are stored as body fat. According to the USDA, adult females need to consume between 1,600 and 2,200 calories each day. The average male requires between 2,200 and 3,000 calories. These are just guidelines, and while most people may fall within these ranges, you might not. Body composition and total daily energy expenditure are the two factors that determine your basal metabolic rate. Read more: The Expert-Approved Way to Count Calories You burn calories just by living. That's right, just reading this burns calories. So, whenever you clean your house or garden or do things that don't feel like a workout, you're burning calories. Unless you intentionally increase this activity level over some time, your current daily energy expenditure won't necessarily cause you to lose weight. How many calories should you burn to lose weight? Everyone is different, so you'll have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also come into play. "In order to really determine how many calories you need to burn to lose weight, you should realistically ask yourself what your goal weight is, and if you are willing to change the way you think in order to achieve those results," Maitland said. While calorie needs vary by person, the science behind weight loss is clear: You must be in a calorie deficit. You do this by either reducing the extra calories you're consuming or burning more than what you're eating with exercise. You've probably heard of the 3,500-calorie deficit rule, which states that a pound of fat equals 3,500 calories. While this provides a basic framework, Maitland pointed out that it won't apply to everyone. If you're unsure where to start, Maitland suggests that you start simply and shave off 500 calories from your normal daily intake and monitor how you feel. You should always consult your doctor first before making any changes to your diet. Whether you do the research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable. How to calculate the number of calories you burn If you're looking for a way to figure out how many calories you burn in a day, a reliable way to do this is by first finding out your resting metabolic rate. Your RMR is the basic number of calories your body needs to function and maintain your weight. This doesn't account for extra activities that you do during the day. There are a few methods to calculate your RMR, but the most reliable is the Mifflin-St Jeor equation. It calculates the number of calories you need to eat daily based on your assigned gender at birth, height, age and weight. The Mifflin-St Jeor equation looks like this: Males: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age in years) + 5 Females: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age in years) - 161 If you're looking to see how many calories you'll need based on activity level, then you'll need to multiply your RMR results with your activity level based on the following chart: 1.2 - Sedentary (little to no exercise) 1.375 - Lightly active (work out 1-3 days a week) 1.55 - Moderately active (work out 3-5 days a week) 1.725 - Very active (work out 6-7 days a week) 1.9 - Extra active (two-a-day workouts, active job) Example: 5-ft 4-in, 125 pounds, moderately active woman, 29 years old RMR: (10 × 56.699) + (6.25 × 162.56) - (5 × 29) - 161 = 1,276.99 calories RMR x Activity Level: 1,276.99 x 1.55 = 1,979.3345 calories What is a caloric deficit? A caloric deficit is when you burn more calories than you eat in a day. As Maitland mentioned, it's usually recommended to start a deficit by cutting back 500 calories a day from your diet. It's important to remember that this may vary per individual so it's best to consult with a professional before doing so. Quick tips to cut 500 calories: Choose healthy snacks like fruit or nuts Try to eliminate high-calorie treats each day Identify low-calorie swaps like using low-fat milk or plain yogurt instead of sour cream Cut out high-calorie drinks like sodas Use smaller bowls or plates Avoid fried foods as often as you can Remember, calories don't tell you the quality of food you're eating. Focus on nutrient-rich foods that ensure your body and mind get what they need to function and flourish. nensuria/Getty Images What are healthy weight loss goals? Losing weight in a healthy and sustainable way is essential for meeting your goals. According to Maitland, a healthy weight loss goal is between 2 and 5 pounds a week. That doesn't mean that if you're not losing within that range, you're doing it wrong. It's simply a guideline for what is healthy and sustainable. You should expect it to vary each week. "It's important to understand the difference between water weight loss and actual fat loss. Regardless of how much weight you would like to lose, it's imperative to set realistic goals and trust that even the smallest steps taken daily can make a difference. Consistency is the secret sauce," Maitland said. Weight loss is a long-term lifestyle change. Maitland highlighted that your weight loss will plateau if you don't increase the deficit. So, your diet and exercise routines should be evaluated frequently to ensure they suit your goals. That said, if you achieve your goals and find a workout routine that works for you, it's OK to stick with it. How to track calorie burn when you exercise It's essential to track your progress when exercising, not only so you can see how far you've come but also to identify when you need a break. How many calories you burn will vary by the duration and intensity of your workout, so it's good practice to use a fitness tracker to simplify things. The top fitness trackers like Fitbit, Apple Watch and Whoop include your calorie burn throughout the day and during your tracked workouts. Factors that contribute to how many calories you burn: Your heart rate zone : Smartwatches measure your heart rate zones, or how hard you're pushing and recovery periods. Heart rate zones will change so having a record will help you determine when you need to take your workout to the next level. : Smartwatches measure your heart rate zones, or how hard you're pushing and recovery periods. Heart rate zones will change so having a record will help you determine when you need to take your workout to the next level. Your natural resting heart rate : We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate. : We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate. Your weight : How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less. It's important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you regularly strength train. : How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less. It's important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you regularly strength train. The type of workout: Strength training may not burn as many calories as cardio, although it's important to include both sources to build muscle mass and avoid injury. Read more: Best Fitness Tracker recep-bg/Getty Images Too long; didn't read? Understanding how calories and weight loss are related is the basis for any wellness journey. Whether you do the research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable. The best part is that you don't have to completely change your life to lose weight. You can find an exercise routine that works for you. Walking for 20 to 30 minutes daily can go a long way and at-home exercises can do wonders for losing body fat. Counting calories doesn't make sense for everyone, especially if you have a history of disordered eating. "Your life doesn't need to make sense to anyone but you. Find what motivates you, stick with it and the results will come," Maitland said. Keep your fitness research going by learning when the best time to weigh yourself is, what foods to moderate and which exercises you should focus on to age gracefully.
The Sun
20-05-2025
- Health
- The Sun
The 3 everyday mistakes that are STOPPING you losing weight – as doctor warns they trigger constant hunger
FEELING constantly hungry can hinder weight loss efforts, especially when combined with a calorie-restricted diet. While slight hunger is normal during a calorie deficit, excessive hunger can lead to overeating, sabotage exercise routines, and ultimately impact weight loss goals. But a weight loss expert has revealed the real reason many of us feel constantly hungry - and it's not because we need more food. In fact, your hunger might have more to do with how you're living than what you're eating. Professor Franklin Joseph, head of Dr Frank's weight loss clinic, says that in many cases, what we mistake for hunger is actually the result of three common daily habits that are completely fixable - no calorie-counting required. 'People tell me they're always hungry - even straight after eating - but in most cases, it's not true hunger,' says Prof Joseph. 'It's usually a case of your body being thrown off by simple mistakes that are easy to correct.' So what are these hunger triggers? According to Prof Joseph, here are the top three: 1. You're not drinking enough water Mild dehydration is one of the most common causes of mistaken hunger, according to Prof Joseph. 'Even being slightly low on fluids can make you feel tired, foggy and craving sugar or snacks - when what you really need is a glass of water,' he explains. Drinking a large glass of water first thing in the morning and again whenever you feel a sudden urge to snack is recommended. 2. You're not sleeping properly Poor sleep disrupts the hormones that control appetite, said Prof Joseph. I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry 'When you're sleep-deprived, your body produces more ghrelin - the hormone that tells you you're hungry - and less leptin, which tells you you're full,' he adds. The result? You'll crave carbs, sugar, and comfort food - even if you've already eaten enough. 3. You're not eating balanced meals 2 Many people cut calories or carbs, but end up with meals that don't actually satisfy them. Prof Joseph advises: 'If you're eating meals that are low in protein or fibre, your blood sugar will crash soon after - and you'll feel hungry again far too soon.' He recommends including a source of lean protein (like chicken, fish, lentils, or tofu), fibre-rich veg, and slow-release carbs at each meal to stay fuller for longer. True hunger builds gradually and comes with physical signs like a rumbling stomach or low energy. But if it comes on suddenly or disappears after a drink or a distraction, it probably wasn't hunger at all. 'Fix these three habits, and you'll feel more in control of your appetite almost immediately,' says Prof Joseph. The NHS 12-step plan to help you lose weight FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss. But burning fat can be easy and mostly free. In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all... Don't skip 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 burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Drink lots of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Eat high fibre foods 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 the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Use a smaller plate 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. Don't 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 as long as you stay within your daily calorie allowance. Don't 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.
