EveryThing You Need To know About Losing Weight

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.


Assess Your Weight

  • 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.


Getting Started

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


Key Actions to Take

  • 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.


Additional Resources

  • 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.

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