Nadeem he NHS (National Health Service) in the UK provides practical and evidence-based guidance for weight loss. Here’s an outline of their recommendations and resources:
NHS Weight Loss Tips
- Set Realistic Goals:
- Aim to lose 1-2 pounds (0.5-1 kg) per week, at a healthy and sustainable rate.
- Eat a Balanced Diet:
- Base meals on starchy foods like potatoes, bread, rice, or pasta (preferably wholegrain).
- Include plenty of fruits and vegetables: Aim for at least 5 portions a day.
- Choose lean proteins: Incorporate fish, beans, eggs, and lean meat.
- Reduce fat and sugar: Opt for low-fat dairy, avoid sugary drinks, and cut down on processed foods.
- Watch Portion Sizes:
- Use smaller plates.
- Avoid second helpings and eat mindfully.
- Drink Plenty of Water:
- Stay hydrated with water instead of sugary or alcoholic drinks.
- Stay Active:
- Engage in at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling).
- Incorporate strength training exercises at least twice a week.
- Monitor Calories:
- Use tools like calorie-counting apps to track your intake.
- Stick to the NHS recommendation of 1,900 calories per day for men and 1,400 for women if you’re trying to lose weight.
- Avoid Fad Diets:
- Focus on sustainable changes rather than extreme or short-term diets.
Free NHS Resources
- NHS Weight Loss Plan App:
- A 12-week program designed to help you lose weight and adopt healthier habits.
- Includes meal planning, tips, and activity tracking.
- NHS Live Well Website:
- Offers extensive advice on healthy eating, physical activity, and emotional support.
- Local Weight Loss Services:
- Some NHS trusts provide free or subsidized weight loss programs. Check with your GP.
Practical Advice
- Plan meals and snacks to avoid unhealthy choices.
- Eat slowly and avoid distractions like TV during meals.
- Reward yourself for achieving milestones (not with food).
By following these NHS guidelines, you can work towards achieving and maintaining a healthier weight safely and effectively.
