• Ben Yates

12 tips to help you lose weight

Updated: Jan 17

Get 2021 off to the best possible start with our 12 tips to help you lose weight.

Get active

Increasing your activity levels is key to weight loss.

Physical activity is great for your physical and mental health.

As well as the numerous health benefits that come with being active, exercise also helps to burn calories which can make weight loss easier.

I always recommend a target of at least 10,000 steps a day and some form of strength training two to three times a week.

Read and understand food labels

Educate yourself.

Knowing what's in the food and drink that you consume can help you to choose the healthier option.

Understanding the number of calories in a particular food enables you to work out how it then fits into your daily calorie allowance.

Eat plenty of fruit and vegetables

Most of us know that fruit and veg are low in calories and high in essential nutrients.

Many fruits and veggies also weigh a lot, which means you can add bulk to your diet, without overloading calories.

For example, a meal consisting of a 150g grilled chicken breast, a 300g jacket potato, 20g of butter and 30g low-fat cheese provides a total weight of 500g and provides 790 calories.

Swap that meal for a 130g chicken breast, a 200g potato, 5g of butter, 80g broccoli, 45g carrots and 40g green salad, and you still have an overall weight of 500g, but for just 480 calories.

You will feel just as full after eating the second meal as you would the first, but you've cut 310 calories. Enough to help you lose 1/2lb a week without dropping the amount of food you eat.

Drink water

Water is a healthy, zero-calorie and cheap choice for quenching your thirst.

People often confuse feelings of hunger with thirst. They then eat extra calories when actually all they need is a drink of water.

Plan what you eat

Plan your meals, snacks and shopping list for the week.

There's nothing worse than feeling hungry and not knowing what to eat. You end up reaching for the quickest available option, which is usually not the best choice.

I even go one step further and add my food to a tracking app like MyFitnessPal the night before.

This way I can see clearly what I need to eat that day to hit my calorie allowance.

You don't need to skip meals

You do not need to skip meals to lose weight. You may feel more hungry throughout the day and end up snacking more without realising.

Some people swear by intermittent fasting, a method of scheduled fasting, but it's not for everyone and could lead to binging if you get overly hungry.

Eat regularly

Eating regular, planned meals throughout the day can help reduce the temptation to absent-mindedly pick at snacks.

There's no truth that eating regularly burns more calories but it will keep you from feeling hungry and less likely to overeat.

Eat foods high in fibre and protein

Fibre can help keep you feeling full, which is great when dieting. You can find fibre in fruit and veg, whole grains and beans, peas and lentils.

Protein has been shown to help satiety and keep you feeling fuller for longer.