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Lose Weight - Feel Great!
- Think about the reasons why you need to lose weight.
- Understand that it is you who will need to change the way you eat.
- Decide what changes you (together with your friends and family) feel you can make.
- Set a realistic target - 1-2lbs weight loss per week is enough.
- Don't expect miracles!
- Don't delay - Start today!
Some Helpful Tips
| Eat Regular Meals | Have breakfast, lunch and evening meal. Missing meals will make you hungry and you may over eat. |
| Eat Less | Have smaller portions of all foods. Try using a smaller plate. Fill up on vegetables and/or salad. |
| Cut down on ALL fats | Fats are high in calories. Use less ghee, butter, margarine and oil. |
| Cut down on sugar and sugary foods | Sugar is not essential for health. Use sugar-free drinks, squashes, jellies and reduced sugar jam/marmalade. Try an artificial sweetener in drinks. |
| If you are hungry between meals | This often happens when you are losing weight, but you won't come to any harm. However, if you are really hungry, try fresh fruit, raw vegetables (e.g. carrot, celery, cucumber) or a sugar-free drink. |
| Drink less alcohol | All alcohol is fattening - the less you drink the better your weight loss will be. |
| Be more active | People who exercise, lose more weight and then keep the weight off. Any physical activity will help - this includes walking. |
The Balance of Good Health
Fruit and Vegetables
Aim to eat atleast 5 portions a day, one portion equals:
- A portion of salad.
- A helping of cooked vegetables (fresh/frozen).
- One item fresh fruit.
- One dish fruit stewed (no sugar) or tinned (in own juice).
- A small glass fruit juice.
Bread, other cereals, potatoes, pasta, rice and chapattis
Include starchy foods at each meal. High fibre kinds will help to fill you up. e.g.
- Wholemeal bread.
- Wholemeal flour.
- Wholemeal pasta.
- Brown rice.
Meat, Fish and Alternatives
- Small portions of lean meat, white or oily fish.
- Dahl, lentils and beans are low in fat.
- Kebabs and fish fingers can be grilled or baked.
Foods containing fat
For example: chips, crisps, pastry, samosas, pakoras.
Foods containing sugar
For example: sweets, chocolate, cakes, biscuits, burfi, jelabi.
Milk and Dairy Foods
Choose lower fat alternatives e.g:
- Skimmed or semi-skimmed milks.
- Reduced fat or cottage cheese.
- Light yoghurts and fromage frais.
- Low fat spreads.