Health Weight management
Weight loss: getting back to basics
The start of a new year is the ideal time to shift some excess weight. But forget about fad diets – the best way to lose weight is to keep things simple
The New Year is a time many of us use to make goals for the next year. One of the common ones is to lose weight. The good news is losing weight may help you reduce your risk of several medical conditions, including type 2 diabetes, high blood pressure, certain types of cancer, stroke, heart disease, osteoarthritis, infertility, back pain and depression. But thanks to all the advice out there on how you can
achieve weight loss, it can be a daunting – not to mention confusing – task. So we’ve compiled some simple tips to help you on your journey to weight loss success.
Do you need to lose weight? First of all, find out if you really are overweight – and to what extent. Currently the most popular method of working out whether your weight is healthy or not is to measure your body mass index (BMI). You can do this by dividing your weight in kilograms by your height in metres, then dividing the answer by your height again. Perhaps an easier way of working it out is to use the BMI
healthy weight calculator on the NHS Choices website (
www.nhs.uk and search "healthy weight calculator").
Here’s what the numbers mean:
• Ideal BMI is between 18.5 and 24.9 for most adults. • If your BMI is less than 18.5 you’re in the underweight range.
• If it’s between 25 and 29.9 you’re in the overweight range. • If it’s 30 or higher, you’re in the obese range.
You can also ask your local Careway pharmacist to help you work out your BMI – visit your nearest store today (
www.careway.co.uk/find-a-pharmacy).
Diet – what should you eat? You may be tempted to try the latest celebrity diet promising a quick fix to all your weight loss problems. But the easiest and, in the long run, most effective strategy is to keep your diet as healthy as possible. Include foods with lots of fibre such as fruits, vegetables,
beans and foods made from whole grains, as they may help keep you feeling full for longer. Try to start your day with a healthy breakfast, such as no-
added-sugar muesli, porridge, wholegrain breakfast cereal or a boiled egg with wholemeal toast – all of these options will provide you with plenty of fibre to keep you full all morning. However, aim to increase your fibre intake gradually to
avoid any tummy problems, and make sure you drink plenty of water – around 1.2 litres a day. Protein can also help keep you feeling full, but try to
choose low-fat sources such as fish, lean cuts of meat, low- fat dairy foods, beans, eggs, Quorn and tofu. Watch what you drink – most fluids (except water) contain
calories too, including drinks often thought of as healthy, such as fruit juice. Alcohol is also calorific, and if you drink too much it can easily contribute to weight gain. So try to stick to current drinking guidelines and avoid drinking more than 14 units of alcohol a week on a regular basis.
Get your portions under control Even if your diet is super healthy, you won’t lose any weight if all your portions are too big. Here are some tips from the NHS to help avoid portion distortion:
• Eat with smaller plates and bowls. • Aim to always have two portions of veg, as it leaves less room for higher-calorie foods.
• Stick to suggested serving sizes by weighing your food. • Take your time – eating too quickly can make you more likely to eat too much.
• Take note of what you’re eating by avoiding distractions such as the TV.
22 All About health
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