Maintaining a healthy weight is key for good health, but it can be hard to know how best to change your diet to achieve your goal.
It's always worth visiting your GP to check whether you need to lose weight, and if you do, what a healthy weight range is for you. They can also check for any underlying medical conditions that may be causing excess weight gain. Once given the all-clear to change your diet, eating a balanced diet with plenty of fruit and vegetables is the best way to reach and maintain a suitable BMI.
Our Healthy Diet Plans are a great way to make sure that you are getting optimum nutrition while allowing you to lose excess weight. The calories you need on a daily basis vary depending on your age, height, weight, sex and activity levels. There are numerous calculators you can use online to determine your optimum calorie intake, but we’ve based our daily menu plans on no more than 1,500 calories. For the average female, who is moderately active, this should generate a shortfall allowing for steady and controlled weight-loss.
We asked nutritional therapist Kerry Torrens for her three top tips to help you lose weight in a healthy and sustainable way.
Three tips for healthy weight loss
1. Eat a healthy breakfast
Start the day well – studies suggest those that start the day with a satisfying breakfast are less likely to make poor food choices later on. An egg-based breakfast is an excellent choice; nutrient-dense and a source of protein, eggs help keep you fuller for longer which means you may be less likely to snack later on.
2. Eat mindfully
Get in touch with your hunger levels and think carefully about what your body is telling you. If you're craving something sweet, are you really hungry or are you actually bored, stressed, tired or emotional? Trying to address these other needs can help you to feel better without eating when you're not really hungry. Depending on what your body needs, you might try distracting yourself with a fun or relaxing activity, having a quick nap or calling a friend for a chat. If you really are hungry, eating a healthy snack should tide you over until your next meal.
3. Curb night-time cravings
If you’re prone to overeating in the evening, you’re not alone. Many people eat a large proportion of their daily calorie intake once they've settled down on the sofa, and if you're aiming to lose excess weight, this can hinder your efforts. Be prepared and plan to eat a satisfying, balanced dinner that you know you will enjoy, such as the spicy Mexican-inspired pasta dish. Choosing a meal full of strong flavours, such as spices, combined with some naturally sweet ingredients, like sweetcorn or butternut squash, can help satisfy carb cravings.