10 Top Weight Loss Tips

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Ten top weight loss tips that anyone can fit into their daily routine and doing all ten long term will help you lose weight and keep it off.

1 - Keep to your meal routine

Try to eat at roughly the same times each day.

Handy Hints:

Pick a pattern that fits into your daily routine and stick with it.
If you are someone who needs snacks, try to snack around the same time each day.
Try planning when you intend to eat and at the end of the day check to se if you achieved this.

2 - Walk off the weight

Walk 10,000 steps (equivalent to 60-90 minutes) moderate activity each day. You can use a pedometer to help count the steps. You can break up your walking throughout the day.

Handy Hints:

5000 steps a day extra (40 mins walking at a brisk pace). will burn 1240 over a week.
Take the stairs rather than the lift.

3 - Pack a healthy snack

If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

Handy Hints:

Have a banana instead of a snack-size chocolate bar and save 225 calories.
Take a piece of fruit to work in your bag so that you have it with you for a snack.
Choose yogurts with less than 100 calories per pot. The calcium will keep your bones healthy.

4 - Look at the labels

Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

Handy Hints:

A low fat digestive biscuit has the same number of calories as the standard at 70 calories.

Check the fat and sugar content.
Creating a daily routine keeping track of your progress and planning ahead are key to developing healthier habits to last a lifetime.

5 - Caution with your portions

Don’t heap food on your plate (except vegetables). Think twice before having second helpings.

Handy Hint:

Fill your plate up with lots of vegetables. They are low in calories and will help satisfy your hunger.

6 - Up on your feet.

Break up your sitting time. Stand up for ten minutes out of every hour.

Handy Hints:

Standing up on the bus or train burns an extra 70 calories an hour.
When watching TV try to stand up during the ad breaks and do a few chores (e.g. wash the dishes or put the rubbish out).

7 - Think about your drinks

Choose water or sugar-free squashes. Unsweetended fruit juice is high in natural sugar so limit it to 1 glass per day (200ml/1/3 pint). Alcohol is high in calories so try to limit the amount you drink.

Handy Hint:

A pint of standard beer has 2 units of alcohol and 182 calories.

8 - Focus on your food

Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

Handy Hints:

Eating meals at the table will help you to focus on the amount of food you eat.
Don’t eat while walking, wait until you get there and take time to concentrate on what you are eating.

9 - Don’t forget your 5 a day

Eat at least 5 portions of fruit and vegetables a day (400g n total).

Handy Hints:

A medium sized apple or banana or 3 serving spoonfuls of peas is 1 portion.
Try having fruit or vegetables with every meal. This makes it easier to reach a five a day.

10 - Go reduced fat

Choose reduced fat versions of foods such as diary products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

Handy Hint: