Eat well to stay well is the favourite recipe to your weight loss success

Image of a note pad with the words "healthy food" written on it and surrounded by fruits, vegetables and nuts

Help is available to support you achieve your weight loss goals for a healthier lifestyle - Credit: Contributed

Dodging a diet? You’re in good company! Celebrities Gemma Collins, Adele and Simon Cowell all went public over their struggles to lose weight. But they were successful. And you can be, too!
The dangers of being overweight are well known, triggering conditions like diabetes and heart disease. However, the pandemic has given us a wake-up call to get healthy. There is help out there, much of it free. 
Here are five top tips to get you started... 

Smart weight scale and a smartphone with weight information on it's display

A slow and steady weight loss of one to four pounds per week gives you the best chance of maintaining your progress long term - Credit: magraphics - stock.adobe.com


1 SET WEIGHT LOSS GOALS 
Get on the scales to find out what you weigh and then state how much you want to lose. A healthy rate of weight loss is one to four pounds per week. Losing weight at a slow and steady pace gives you the best chance of maintaining your progress long term. Keeping a record of your progress helps you stay motivated. 

2 MAKE HEALTHIER FOOD CHOICES 
Eat fewer foods high in calories, fat, salt and sugar and swap them for something healthier, including more fruit and vegetables. Five a day includes green vegetables, fruit including canned and salad.
Read the nutritional information when checking for calorie, fat, salt and sugar content on pre-packed foods.
Easy swaps include whole milk for semi or skimmed milk and white breads, bagels and muffins for wholegrain varieties. 
Choose leaner cuts of meat and swap the frying pan for the grill when cooking meat.

3 PLAN YOUR MEALS 
Pick a method that best fits your routine and, if appropriate, allows for family meals. 
You may decide to batch cook all of your meals so you can easily grab individual portions. Alternatively, you may prefer to cook daily.

4 TREAT YOURSELF 
You don’t have to miss out completely on the foods and drinks you love, just have them less often and in smaller amounts. 

5 GET ACTIVE 
Aim for 20 minutes a day. This includes everything from running and cycling to walking and even dancing around your kitchen counts! 
For help and motivation, download the free NHS weight loss plan app and tap into delicious, healthy recipes on the Easy Meals app.

Picture of Faith Roots

Faith Roots' health suffered because of her weight; she had type two diabetes, high cholesterol, high blood pressure, back pain and collapsed ankles - Credit: Faith Roots

Faith, hope and confidence of slimmer
Within three years, Oxfordshire mum Faith Roots shed eight stone, dropping eight dress sizes. 
She ditched sweets and cakes, put her diabetes in remission and found love. 
Back in February 2017 she was out of breath after a 10-minute walk. Now she runs 5k a day. 
The transformation started when she joined a Slimming World group. Faith explained: “I weighed 17st 13lbs. I felt so unwell because of my weight. I had type two diabetes, high cholesterol, high blood pressure, back pain and collapsed ankles.” 

Faith Roots laughing after shedding eight stone

Faith Roots shed eight stone and dropped eight dress sizes with support from her Slimming World consultant - Credit: Faith Roots


Her Slimming World consultant helped her plan meals and kept her motivated. Today, Faith inspires others in her group.  And, single for 27 years, she is now in a relationship. “Losing weight gave me the confidence I needed. I can’t believe the difference physically. I never realised my personality would change too. 
“I feel healthy and vibrant,” added the 64 year-old.

SPECIAL OFFERS
NHS Better Health has teamed up with weight loss groups to provide special offers. 

  • WW (Weight Watchers): free one-month trial 
  • MAN v FAT: register for 50p, get 50% off your first month 
  • GetSlim: £15 for a three-month membership
  • Slimming World: six weeks for cost of five, £20 off a three-month online membership 
  • Second Nature: 12-week online programme, £20 off the first month 

For more information, visit the nhs.uk/better-health/lose-weight website.

NHS

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