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Top Tips for Watching Your Weight

Make healthy food choices

Even when trying to lose weight a balanced diet is important to provide you with the range of nutrients essential to keep you healthy.

Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish
Cut down on saturated fat and sugar
Try to eat less salt – no more than 6g a day
Get active and try to be a healthy weight
Drink plenty of water

For more information see the NHS Choices Live Well website

Consider portion sizes

It's easy to get used to eating more than you need which then becomes normal. Even eating too much healthy food can make weight loss difficult.

Eat regular meals every day

Eating regularly helps with weight loss as your body is more likely to use the food as energy than store it as fat. Long periods without eating can often lead to overeating later.

Concentrate on mealtimes and enjoy eating

It is common to overeat when eating whilst doing other things as you are less likely to notice when you are full or how much you have eaten.

Plan ahead

Planning what you are going to eat rather than what you are not going to eat helps you to make new, healthy habits.

Set realistic goals

Setting small goals to achieve on a weekly or monthly basis makes the daunting job of changing your lifestyle easier. Start small and build up from there.

Aim for a slow steady weight loss and a target weight that can be maintained. 0.5-1kg (1-2lb) per week with an overall goal of 5-10% weight loss in 6 months.

The eatwell plate

The eatwell plate shows how much of what you eat should come from each food group. This includes everything you eat during the day, including snacks.
So, try to eat:

Plenty of fruit and vegetables
Plenty of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties whenever you can
Some milk and dairy foods
Some meat, fish, eggs, beans and other non-dairy sources of protein
Just a small amount of foods and drinks high in fat and/or sugar

(A pdf of the eatwell plate image is available here)

For more information on healthy eating, preparation ideas and activities for children please visit the Change4life website.