How Do I Lose Weight?

Take an objective view of your weight and consider what you need to make changes.

Try Reducing Your Calorie Intake

A single gram of fat has twice the calories that a gram of protein or carbohydrate has.

Lowering your intake of high-fat foods and opting for lower fat choices, in terms of cooking oil, margarines and lean meats makes a lot difference.

Eat lots of fresh fruit and vegetables. Foods high in fibre will keep you feeling full for longer. Try switching from white to wholemeal bread and try to opt for a wholegrain breakfast cereal, such as, Weetabix, muesli or Shredded Wheat. Just by eating a wholegrain cereal seven times a week you can lower the likelihood of heart failure by 28%.

Reconsider Your Portions

Portions have definitely increased in the last decade, particularly those of snacks and ready to eat meals which of course make up to extra calories.

You can reduce your portions of fatty, fried and sweet foods which pile on those calories.

Reduce the Calories in Your Drinks

You can easily reduce the number of alcoholic and sugary drinks you have. As alternatives, you can drink water, coffee, tea or low calorie drinks. Just one can of full sugar cola contains 200 calories.

Maintain A Well Balanced Diet

It is vital to eat those five portions of fruit and vegetables a day. It is also advisable to consume unrefined foods like lean meats and make low-fat choices.

Keep Active

You do not have to sweat it out at a gym; you can walk for 20 minutes a day. A pedometer can measure exactly how many steps you do a day.

Even when you are at work, it is healthy for you to take regular breaks. Even if you wish to talk to a colleague, walk to them as opposed to emailing or instant messaging them.

Easy Fix Diets

Keep away from diets that guarantee you instant, easy weight loss. There may be initial weight loss; however, it is not easy to maintain such diets long term. They are more often than not highly restrictive and do not provide the body with all the nutrients it needs.

Yo-yo Dieters

Many successful dieters who lose weight put it back on over time. In order to minimise this possibility, introduce some changes in your dietary lifestyle, change to low-calorie drinks and low-fat margarines, as well as eating smaller portions. It goes without saying that regular physical activity helps maintain weight loss.

It is imperative to introduce the following for keeping weight off:

  • Slight changes to the diet
  • Physical activity at least three times a week
  • Achievable goals
  • Weigh yourself regularly


By weighing yourself on a regular basis, you will be sure to notice that should your weight increase, you can act straight away.