June 9, 2023

IF you've over indulged recently, then you might be feeling a little uncomfortable.
While some people are happy in the skin they're in and are embracing their bodies, others might want to change their appearance.
If you fall into the second category, then this might be in the form of weight loss.
Being at a healthy weight is important as research has shown that this can ward off illnesses such as stroke and certain cancers.
Just last year the NHS launched an app that promises to help you shed a stone in weeks.
Their Better Health Campaign found that those who said they put on weight during the coronavirus pandemic, reported gaining at least half a stone.
Around one in five reported putting on a stone or more. In adults aged 35-65 years old, the average weight gain for those who put on weight is over 10lbs.
This is compared to data from users of the NHS Weight Loss Plan, who reported a loss of almost a stone over 12 weeks.
According to the NHS, to get the best possible start on its weight loss plan, there are 12 steps you should follow.
Contrary to what you might believe, the experts at the NHS said skipping breakfast will not help you lose weight.
If you do this, they warned that you could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry which inevitably could cause you to gain weight.
Medics say that eating at regular times during the day helps burn calories at a faster rate.
"It also reduces the temptation to snack on foods high in fat and sugar," they state.
Getting your 5-A-Day is key as fruit and veg are low in both calories, fat and fibre – which the NHS says is essential for weight loss.
If you want to lose weight and maintain your loss you need to be active.
The gurus advise finding an activity you love and fitting it into your routine.
The NHS says that sometimes, people confuse thirst with hunger.
They said: "You can end up consuming extra calories when a glass of water is really what you need."
If you eat a diet high in fibre – such as beans, lentils, dried fruits and berries then you're likely to feel fuller for longer – which the NHS says is perfect for weight loss.
Reading the labels on foods can help you make healthier choices by using calorie, fat and salt information to plan your meals and snacks.
Experts at the NHS explain that using smaller plates can help you eat smaller portions.
"By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry.
"It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full."
Banning foods will only make you crave them more.
Even if you're trying to lose weight you should allow yourself your favourite foods from time to time – everything in moderation.
One way to keep junk food out of your house is to stop buying it.
If the temptation isn't there, you're less likely have access to sweets and fizzy drinks.
Alcohol is full of calories – so over time drinking too much can contribute to weight gain.
Planning your meals can help you stick to your calorie goals.
You may find it helpful to stick to a weekly shopping list, they suggested.
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