If you happen to be overweight, attempting to shed weight should bring you several physical health benefits. The formula to success is to make realistic changes to your food diet and your daily physical activities that can be turned to a routine.
This guide will hopefully help you to begin your journey towards a healthy weight. Once you’re on the way, there is lots of information and advice that can help you keep going in our Lose weight section.
Along the way, you can monitor changes in your body mass index (BMI) using an online bmi calculator.
Modern life can make it easy to overeat and overdrink and do little physical exercises. The result can often be obesity.
To reduce weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and trying to do more physical activities.
Extreme fad diets and exercise routines which will result in rapid weight loss are unlikely to be ideal weight loss methods in the long run, because these kinds of weight loss treatments cannot be maintained. Once you stop these routines, you will be prone to return to your old habits and regain the weight you managed to lose in a short time.
Instead, choose diet and physical activity changes that you can make a part of your daily routine, and try to maintain for life.
Start your diet and weight loss plan now!
You can take four actions today that will start your journey towards a healthy weight:
If you haven’t already, measure your BMI with an online BMI calculator. If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and crisps, are high in fat and sugar and supply calories that we don’t need. Today, swap your elevenses or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit.
No Fizzy Drinks, I’m on healthy diet foods
Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don’t forget that alcohol is also high in calories, so cutting down could help you to control your weight.
Next, find a way to fit just one extra walk into your day. Fast walking is a good way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds. Learn more in Walking for health.
Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home?
Your Healthy Weight Loss Plans For This Week:
First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options. Stuck for ideas?
No More Pizza I’m On a Weight Loss Diet Plan!
Everyone likes a treat occasionally, like a pizza or a takeaway. So this week, swap your treat for a healthier, home-made alternative as you can make lower-calorie versions of many takeaway foods at home. If you do order in, choose healthier options:
Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week, and you are likely to need more to lose weight.
Last, identify this week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar, perhaps because you are eating out or you are simply stress-eating! Plan ahead, so that you can limit those fattening foods. But don’t be too strict, cheer yourself up by having an indulgence from time to time!