EveryThing You Need To know About Losing Weight

Introduction

There are numerous approaches to losing weight, ranging from making small changes to your diet and beverages to seeking additional support.
Shedding excess weight can provide you with increased energy and help reduce the risk of obesity, heart disease, and type 2 diabetes.

Determine whether you have a healthy weight by calculating your Body Mass Index (BMI), which considers your height and weight. Use the BMI healthy weight calculator to determine this.

It’s not necessary to implement all changes at once. Start with one approach and see what works best for you.

Physical Activity: Engage in at least 150 minutes of physical activity per week, which can be divided into shorter sessions.
Dietary Changes: Aim to consume your recommended 5 servings of fruits and vegetables daily.
- 80g of fresh, canned, or frozen produce counts as 1 portion.
- Pay attention to food labels and prioritize products with more green color coding.
- Replace sugary drinks with water. Add slices of lemon or lime for flavor.
- Reduce consumption of sugary and fatty foods; opt for wholegrain alternatives.

Healthy Habits

Weight Loss Goals: Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week.
Meal Management: Share your weight loss plan with a trusted person for support.
Eating Habits: Avoid rapid weight loss through crash diets. Do not keep unhealthy foods at home; opt for healthier alternatives like popcorn or fruit.
Eating Mindfully: Avoid skipping meals and stop eating when you feel full.

NHS Resources: Download the free 12-week weight loss plan from the NHS or join a weight loss support group.
Healthy Recipes: Access over 100 healthy recipes on the NHS Healthier Families website.
Exercise Videos: Follow free NHS exercise videos from the comfort of your home, including dance and yoga options.
5 A Day Initiative: Learn about the importance of consuming 5 portions of fruits and vegetables each day and understand portion sizes.