Saturday, June 25, 2016

12 tips to help you lose weight on the 12-week plan

Off to the best possible start in the 12-week weight loss plan "NHS Choices" this diet 12 and exercise tips.

1. don't skip breakfast
Research shows breakfast helps control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals don't help us lose weight and is not good for us as we could miss out on essential nutrients. It could also encourage us to more snacks all day because you feel hungry. Check out the five healthy breakfasts.

2. eating regular meals
Some people think missing meals will help them lose weight, but eating may appear regularly throughout the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Learn more about eating healthily.

3. eat lots of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fiber — three essential components to successful weight loss. They also contain a lot of vitamins and minerals. Read on to get your five a day.

4. get more active
Studies show normal activity is the key to losing weight and maintaining it. As well as providing many health benefits, exercise can help burn extra calories that can cut through diet alone. Find an activity you enjoy and can accommodate your routine.

5. drink lots of water.
Sometimes people confuse thirst with hunger. You can end up consuming extra calories when the glass of water, really what you need. Should aim to drink six to eight glasses (1.2 liters) of fluids, preferably water, every day – or more if you exercise or hot.

6. high-fiber foods
Foods that contain lots of fiber can help keep you feeling full, ideal for weight loss. Fiber is found only in plant food, such as fruits, vegetables and whole grain bread and oatmeal, brown rice, pasta, beans, peas, and lentils.

7. reading food labels
Learn how to read food labels can help you choose healthier options, and keep a check on a number of calories, fats, salt and sugars you eat. Using information from calories to work out how a particular food fits into your daily calorie allowance on a weight loss plan. Learn more about reading food labels.

8. using the smallest
Studies show people who use smaller boards tend to eat smaller portions and still feel comfortable. Use smaller plates and bowls; you may be able to gradually used to eating smaller portions without hungry. It takes about 20 minutes for the stomach to tell your brain full and even eat slowly and stop eating before you feel full.

9. don't ban foods
Does not prevent any food from a weight loss plan, especially the ones you want. Banning foods just make you crave more of them. There's no reason not to enjoy treatment sometimes as long as you stay within your daily calorie allowance.

10. fast food stock
To avoid temptation, avoid storing junk food, such as chocolate, biscuits, chips and soft drinks, sweet home. Instead, stock up on healthy snacks, such as fruit and unsalted rice cakes, oat cakes, popcorn or unsalted and unsweetened fruit juice.

11. reducing alcohol
Did you know a standard glass of wine can contain some calories as a piece of chocolate, and a pint of beer on the same number of calories as a package of chips? Over time, drinking too much can easily contribute to weight gain. Learn more about calories in alcoholic drinks.

12. plan your meals
Your plan for breakfast, lunch, dinner and snacks for a week, making sure that you stick to your calorie allowance. Trying to plan worth four to seven days of meals and snacks. Make a shopping list, but don't shop when you're hungry and can lead to high-calorie impulse buys!