Tips to help you lose weight

There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support.

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If you’re overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes.

Things you can do to lose weight

You do not have to do everything at once, try one thing at a time and find what works for you.

Do

• get active for 150 minutes a week – you can break this up into shorter sessions
• aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
• aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
• read food labels – products with more green colour coding than amber and red are often a healthier option
• swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
• cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
• share your weight loss plan with someone you trust – they can help motivate you when you have a bad day

Don’t

• do not lose weight suddenly with diets
• do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives
• do not skip meals – you might end up snacking more because you feel hungry
• do not finish your plate if you’re full – you can save leftover food for the next day