06 January 2024 , 11:34
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The festive period often leaves us feeling bloated and unfit, with an urge to use "quick fix" methods to lose weight quickly - but the NHS and other health bodies have explained how you can lose pounds safely in the New Year.
From making small changes to what you eat and drink to finding more support, there are lots of ways you can lose weight without resorting to short cuts or fad diets. According to experts, losing weight will give you more energy and help to reduce the risk of illnesses such as obesity, heart disease and type 2 diabetes.
In the UK, several health organizations and experts provide guidance on healthy weight loss strategies. The NHS offers guidance on healthy weight loss, including advice on balanced nutrition, portion control, and increased physical activity. The health service also offers resources such as the NHS weight loss plan, which focuses on gradual and sustainable weight loss through a balanced diet and regular exercise.
The British Dietetic Association (BDA) is committed to promoting healthy weight management through evidence-based advice. These tips emphasise the importance of balanced meals, portion sizes, and behaviour change strategies. The association also offers personalised guidance through officially registered dietitians and experts.
Meanwhile the Royal College of Physicians (RCP) have stressed the important of focusing on lifestyle factors including diet and exercise and managing body weight. The RCP's guidance often involves an approach that includes healthcare professionals such as physicians, dietitians, and psychologists. However, these organisations and experts all promote similar principles for healthy weight loss - and the so called quick fixes that could actually be damaging for your health.
Dr Michael Mosley shares exercise that can cut cholesterol and blood pressure
So called 'quick fixes' could actually be damaging for your health (InYourArea)How to lose weight safely
Get active for 150 minutes a week – you can break this up into shorter sessions.
Aim to eat your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion.
Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week.
Always read food labels – products with more green colour coding than amber and red are often a healthier option.
Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour.
Be sure to cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives.
Make sure to share your weight loss plan with someone you trust – they can help motivate you when you have a bad day.
What to avoid
Avoid attempting lose weight suddenly with diets.
Don't stock unhealthy food at home – popcorn, fruit and rice cakes can be healthier alternatives.
Make sure you don't skip meals – you might end up snacking more because you feel hungry.
TV doc Michael Mosley says of last meal of day time is cruical to losing weight
Don't finish your plate if you're already full – you can save leftover food for the next day.