Weight Management 

How do I lose weight? 

  • There is more than 1 way to lose weight. 

  • Recommendations are constantly evolving.

  • Here are some I have highlighted recently.

    • Don't skip breakfast

    • Eat regular meals

    • Eat plenty of fruit and veg

    • Get more active

    • Drink plenty of water

    • Eat high fibre foods

    • Read food labels 

    • Use a smaller plate

    • Don't ban foods

    • Don't stock junk food

    • Cut down on alcohol

    • Plan your meals


Don't skip breakfast!

  • Skipping breakfast won't help you lose weight, you can miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Check out 5 healthy breakfast on the meal plans.

Eat regular meals 

  • Eating at regular times during the day help 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 numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find and activity you enjoy and can fit it into your routine. 

Drink plenty of water 

  • People sometimes confuse thirst with hunger you can end up consuming extra calories when a class of water is what you need. 

Eat high fibre foods

  • Foods containing lots of fibre help you feel full which is perfect for losing weight. Fibre is only found in food with plants, such as fruit and veg, oats, whole grain bread, brown rice and pasta, beans, peas and lentils. 

Read food labels

  • Knowing how to read food labels can help you chose healthier options. Use the calorie information to work out how a particular food fits into your daily 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 abut 20 minutes to tell the brain its full, so eat slowly and stop eating before you feel full.

Don't ban foods

  • Don't ban any food from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Theres no reason you can't enjoy the occasional treat as long as you stay within your daily allowance.

Don't stock junk food

  • To avoid temptation, try to not stock junk food such as chocolate, biscuits, crisps, sweet and 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 snack for the week making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. 

Can you lose weight in a day ?

  • Proper dieting and exercises results in burning fat calories. Healthy weight loss is typically no more than 2 pounds per week which breaks down to about 1/4 of a pound per day. Loss of muscle tissue or muscle atrophy, is not noticeable in one day. Water weight loss results in the most weight loss per day. 

Can you lose 7 pounds in 3 days? 

  • You will likely lose weight on any diet if you eat less than 910 calories a day. But loosing 10 pounds in 3 days is unlikely and unhealthy. To lose just 1 pound of body fat you need to reduce your daily allowance of calories by about 500 a day for a whole week. Thats giving up 3500 calories over the course of 7 days. 

Here are 7 ways you can feel trimmer and slimmer in your belly, in some cases nearly overnight! 

  • Stand up straight

  • Dress in belly flattening fashions 

  • Turn in an hour earlier

  • Swap soda for sassy water

  • Much more wholegrain and proteins 

  • Have watermelon for dessert

  • Go slowly at meals 

Do crunches help you lose belly fat? 

  • String abdominals don't always equate to a skinny mid section. Crunches along with other abdominal exercises, build endurance and power in your belly muscles, but do little to reduce the fat that surrounds them. To lose belly fat, you need to do total body cardio exercise that burns calories so you use stored fat.

Aerobic training methods and there advantages

  • Walking (burns 300-400 calories per hour)

  • Running (burns about 600 calories per hour)

  • Cycling (burns about 600 calories per hour)

  • Rowing (burns about 840 calories per hour)

  • Swimming (burns about 600 calories per hour)

  • Skipping (burns over 1000 calories per hour)

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