New Year is a time that many people reflect on their lifestyle and try to take on healthier habits.
But there is so much advice out there that it's difficult to know what actually works. Getting sucked into fad diets and intensive exercise regimes isn't always sustainable, and often makes you more likely to fall off track.
Thankfully, the NHS has published some expert and trusted advice for anyone looking to slim down in 2023. The free NHS Weight Loss Plan aims to help people shed the pounds in a matter of weeks, as it keeps you on track in a healthy way.
As well as the plan, the NHS has issued the following tips for a sustainable weight loss journey that anyone can incorporate into their daily lives.
Some of these may seem obvious, but others could be surprising - so here's everything you need to know about dropping the pounds fast.
Do not ban junk food
Contrary to popular belief, losing weight does not mean you have to ban all of your favourite junk food.
Banning them altogether will just make you crave them more, making it your diet more difficult. There's no problem with having the occasional treat - as long as it doesn’t break your calorie allowance.
Do not skip breakfast
It's known as the most important meal of the day for a reason. It won't help you lose weight, and you could miss out on essential nutrients.
You'll also end up more hungry and likely to snack throughout the day.
Eat regular meals
In order to burn calories faster, it's recommended you eat at regular times during the day.
It also helps you cut down on unnecessary snacking, especially on foods that are high in fat and sugar.
Eat plenty of fruit and veg
Filling up on nutrient-rich fruits and vegetables will help you lose weight, as they're often low in calories and fat.
They're also packed full of vitamins and minerals, which will all help you to be more active and alert.
Stay hydrated
Making sure you're drinking enough water is an essential part of any weight loss regime.
Sometimes when you think you're hungry, you're actually thirsty instead - so try drinking a glass of water to avoid consuming any unnecessary calories.
Be more active
This won't come as a surprise, but moving your body every day and getting your heart pumping will help you to shed the pounds.
As well as providing lots of health benefits, exercise can help burn off the excess calories you can't lose through diet alone. There are plenty out there, so find one that fits in best with your daily routine.
Eat high-fibre foods
Food from plants, including fruit and veg, wholegrain bread, oats, brown rice and pasta, as well as beans, peas and lentils, are all good sources of fibre.
This type of food can help keep you feeling full for longer, meaning you ultimately end up eating less at mealtimes.
Read food labels
Having a quick scan of nutritional labels when you're out food shopping will allow you to make healthier choices.
All the information you need to know is on there, so you can use it to ensure that particular food fits into your daily calorie allowance.
Switch to a smaller plate
The best tool to eat smaller portions is to use smaller plates. The NHS states that 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 stock junk food
Although the occasional treat is encouraged, buying too much junk food and keeping it in the house could tempt you too much.
Instead of chocolate, crisps, sweets and fizzy drinks, opt for fruit, oat cakes, unsweetened popcorn or fruit juice and have them instead.
Cut down on alcohol
Limiting your alcohol intake is a good way to drop the pounds, as many alcoholic drinks are very high in calories.
For example, there are as many calories in a glass of wine as there are in a piece of chocolate.
Plan your meals
Having a rigid plan around what you're going to eat for breakfast, lunch and dinner each way will help you stay on track.
To help with this, write a shopping list before you go out and make sure to stick to it.
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