Small changes to your current lifestyle are the most accessible and achievable way to lose a sustainable amount of weight. Changing your whole routine straight away is overwhelming, and you may be setting yourself up for a fall. It's better to make a few healthier swaps each day and up your exercise output, and you'll soon see the pounds drop off.
Breakfast
Always start the day with a healthy breakfast; fruit, yogurt and oatmeal are all excellent choices. Get up earlier to fit this in. According to the Calorie Counter website, a croissant adds 200 to 250 calories to your daily intake while a muffin adds 170. If you really don't have time, grab a banana until you can make time.
Lunch
Planning your meals is key to weight loss. Think about your lunch the night before. You may be able to use leftovers or make a sandwich to take to work in the morning. Shop-bought sandwiches contain more calories and artificial preservatives than one you've made at home. If you have to buy in a deli or restaurant, go for brown bread and non-creamy fillings, such as ham and mustard or chicken salad. Skip the mayonnaise. Researchers at Pennsylvania State University recommend you avoid creamy soups or anything cheese laden, as these contain hidden calories. Never wait until you are starving to get lunch; you'll overeat.
Dinner
The Help Guide website recommends you use a smaller plate as portion size is often psychological. You will feel full once your plate is empty, no matter what size it was. If you are having a multi-course dinner, make sure one of them is super healthy, such as a fruit salad for dessert or a garden salad for a starter. It takes 20 minutes to recognize you are full, according to the Kids Health website. Eat slowly and wait before ordering dessert.
Snacks
Always have dried or fresh fruit on hand to satisfy sugar cravings. This will help wean you off sweets and chocolate. Check the nutritional values on any snack that claims to be healthy, The Ecologist website warns. Cereal bars are usually high in fat; some are almost one-third sugar. Select yours carefully. Including a healthy snack between meals will stop you overeating at meal times.
Drinks
Drink six to eight glasses of water a day. You'll find you have little thirst for anything else--key for long-term weight loss. Use semi-skimmed milk in teas and coffee. If it is possible go without. This will save 30 calories a time. Wean yourself off adding sugar by using a no-calorie sweetener. According to the Calorie Counter website, cans of fizzy drinks contain 139 calories each, so go for the diet version. Sugary drinks, such as apple, orange and pineapple juices, should be limited to one a day. Try adding no-calorie soda water to lengthen fruit juices. Avoid alcohol as much as possible, especially beer and alcopops. They are full of empty calories.
Exercise
Get up and get moving whenever you can. Take the stairs instead of the escalators. Get off the bus a stop early. Don't use the car when you can walk to the shop. Get up to change the TV channel. Try to get 30 minutes of exercise a day--whether it's housework, gardening, running, walking or dancing--it all counts.
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