When it comes to practice, what works and what doesn’t can be an individual thing. Some general advice is to:
- Consume three regular, balanced meals each day. Aim to eat at set times of the day and only snack if you’re physically hungry.
- Look to eat more fruit and vegetables (at least five portions every day are recommended). A handful is about equivalent to one portion.
- Fill half your plate with vegetables or salad and the other half with fish, meat, beans or eggs, and starchy foods such as rice, pasta, potatoes and bread.
- Select foods and drinks that don’t have a high sugar content, and restrict any salty, sweet and fatty snacks.
- Reduce your alcohol intake if you drink. Alcohol contains a lot of calories.
- Try to drink two liters of fluid every day, and choose low calorie, non-caffeinated drinks (ideally without any artificial sweeteners).
- Once you’ve eaten, wait for at least 15-20 minutes before deciding if you need to eat more. It takes the brain this amount of time to work out if you’re full.
You may be asking yourself what the best diet for weight loss is. There are plenty of them out there, but it’s important to remember that some diets can be severe and might cut out foods that help to give you some nutritional balance. If you’re starting on a branded or franchised diet plan, make sure you do your research into it, and that the plan you’re on helps you to lose weight gradually and sustainably. And ask a doctor if you’re not sure. If a plan makes dramatic promises that sound too good to be true, they probably are.