Milly Gaines
Starting a diet can be challenging, but it's important to remember that small, gradual changes are the key to long-term success. It's best to focus on making sustainable habit changes, such as increasing your physical activity, drinking more water, and reducing your consumption of sugary drinks and highly processed foods. It's also helpful to stock your kitchen with healthy foods and plan your meals ahead of time. Remember to be kind to yourself and anticipate slip-ups—they're a normal part of the process. Enlisting the support of friends or family members can also help keep you motivated and on track.
| Characteristics | Values |
|---|---|
| Calorie Intake | Consume the right amount of calories for how active you are, balancing the energy you use |
| Food Groups | Eat a wide range of foods to ensure your body gets all the nutrients it needs |
| Starchy Carbohydrates | Should make up just over a third of the food you eat |
| Portion Control | Measure food with cups or spoons to control portions |
| Breakfast | Eat a healthy breakfast high in fibre and low in fat, sugar, and salt |
| Fish | Eat at least two portions of fish a week, including at least one portion of oily fish |
| Fat | Limit saturated fat intake and opt for unsaturated fats |
| Fluids | Drink plenty of fluids, especially water, to stay hydrated |
| Alcohol | Limit alcohol consumption as it is high in calories and can increase appetite |
| Sugar | Cut down on sugar and opt for sugar-free alternatives |
| Exercise | Incorporate regular physical activity along with dietary changes for better results |
| Support | Seek support from family, friends, or a weight loss support group |
| Consistency | Aim for regular consistency in your diet and exercise routine |
| Mindset | Embrace a positive mindset and show yourself compassion throughout your journey |
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What You'll Learn
Start small and gradually
Making small, gradual changes in your eating patterns is the best way to overhaul your diet. Setting unrealistic goals, like cutting out certain foods completely, often leads to failure. Instead, focus on what positive changes you can make today and take things one day at a time.
Making small changes means you're more likely to stick to them. For example, if you use whole milk, start by switching to semi-skimmed milk. If you use semi-skimmed, switch to 1% fat or skimmed milk. This is an easy change that you'll soon get used to. Similarly, having a reduced-fat spread instead of butter in your sandwich five days a week for a year can save up to 13,000kcal – more than 1.7kg (3.5lb) in weight.
Another simple change is to use a smaller plate to help reduce the amount you eat. This helps with portion control, which is an important part of a balanced diet. Starchy carbohydrates should make up just over a third of the food you eat.
You can also try to increase the amount of vegetables on your plate. This will ensure you still get a variety of foods and food groups, but with fewer calories overall.
Finally, remember that a healthy diet isn't just about cutting things out – it's about adding things in too. For example, choosing a plant-based option like beans or lentils instead of meat once or twice a week can reduce your saturated fat intake and add more healthy fibre to your diet.
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Plan meals and track intake
Planning meals and tracking intake is a crucial part of dieting. It can help you stick to a budget, keep your nutrition goals on track, and make healthy eating less overwhelming.
To get started, you can use a meal-planning app or a mobile app to keep track of your meal plan. There are many free and paid options available. You can also use a pen-and-paper method to write down your meal plan for the week and your nutrition goals.
When planning meals, it is important to consider your dietary goals and any specific health conditions you may have. For example, if you are aiming to lose weight, you should aim to eat less and be more active. You can also consult a registered dietitian for guidance on how to plan meals for specific goals. It is also important to eat a wide range of foods to ensure your body receives all the nutrients it needs. Include plenty of fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts in your diet. These low-calorie, high-fibre foods will help you feel satisfied and stick to your diet.
Additionally, consider any wildcards in your meal plan, such as ordering food or having snacks provided by your office. Make your meal plan work for you and your preferences, and allow family members to customize their meals according to their needs and preferences. For example, if someone has a gluten intolerance, you can use gluten-free noodles in a lasagna so that everyone can enjoy the same meal.
Finally, remember that small, gradual changes in your eating patterns are more sustainable than drastic overhauls. Start by making one change per week and focus on establishing new, healthier eating habits that you can sustain for a lifetime.
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Exercise and diet go hand-in-hand
It is important to remember that diet and exercise go hand in hand. While physical activity can support weight loss, improve your mood, and provide other health benefits, it is not enough to solely focus on one of these aspects. People tend to overestimate the calories they burn while working out and then eat more to compensate.
Exercising regularly can help to start each day with a healthy resolve to eat right. It can also prevent excuses to skip exercising if you wait until later in the day to exercise. However, it is important to find a time that works best for your schedule. Aim to go outside for at least 10 minutes. Once you get out, you may just forget about your watch and keeping track of time.
Healthy eating accounts for roughly 70-80% of the work with exercise being the remaining 20-30%. A healthy breakfast that is high in fibre and low in fat, sugar, and salt can form part of a balanced diet and help you get the nutrients you need for good health. A wholegrain, low-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
It is important to eat a wide range of foods to ensure your body is receiving all the nutrients it needs. It is recommended that men have around 2,500 calories a day, while women should have around 2,000 calories.
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Avoid sugar and alcohol
Sugar and alcohol are two of the biggest contributors to weight gain. Sugar, in particular, is often referred to as 'empty' calories, as it contains no nutritional benefit. The NHS recommends that added sugars should not make up more than 5% of the energy you get from food and drink each day—that's about 30g of sugar per day for those aged 11 and older.
To cut down on sugar, you can make simple swaps such as switching to sugar-free or no-added-sugar drinks, lower-fat milk, and herbal teas. Try to avoid sugary soft drinks, fruit juices, and cordials, as well as sweets and snacks. Be mindful of hidden sugars in condiments, sauces, ready-made meals, and breakfast cereals. You can also gradually reduce the amount of sugar you add to your tea or coffee, or swap it out for sweeteners or sliced fruit instead.
Alcohol is also high in sugar and calories, and it's important to keep your consumption in check to avoid adverse health effects. If you're following a low-carb diet, you may be able to enjoy alcoholic drinks that are low in carbs, like hard liquor, light beer, wine, and vodka. However, alcoholic drinks containing carbs and sugar, such as cocktails and beer, may not align with your diet.
Remember, it's not easy giving up sugar and alcohol, and you may experience sugar withdrawal symptoms such as fuzziness, memory loss, sleep problems, and irritability. It's important to be kind to yourself and not be too hard on yourself if you slip up. Focus on making small, gradual changes to your diet and lifestyle, and seek support from friends and family or a support community to help you stay on track.
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Consume more fruits and vegetables
Consuming more fruits and vegetables is a great way to improve your health and manage your weight. Fruits and vegetables are packed with vitamins, minerals, fibre, and other nutrients that can help prevent illnesses such as heart disease and cancer. Aim to eat a variety of colourful fruits and vegetables to get the full range of health benefits.
- Add fruits and vegetables to your meals and snacks: Bulk up sandwiches with vegetables, such as cucumbers, tomatoes, and avocados. Choose a fruit or vegetable salad as a side dish instead of chips. Add chopped vegetables, such as onions, bell peppers, and spinach, to eggs or omelets.
- Eat whole fruits: Enjoy a piece of whole fruit as a snack, or add fruit to your breakfast cereal or oatmeal.
- Drink fruit or vegetable juice in moderation: Limit your consumption of fruit or vegetable juice to 150ml per day. When possible, make it fresh and include the natural pulp for extra fibre.
- Prepare snacks ahead of time: Wash and cut raw veggies, such as bell peppers, celery, and carrots, and pair them with a healthy dip. Prepare snack bags with dried fruit and nuts.
- Cook with fruits and vegetables: Add extra chopped vegetables to soups, stews, or sauces. Bake or roast vegetables as a side dish. Try making pesto with roasted beets or smoothies with leafy greens and fruit.
- Keep convenient options on hand: Stock your refrigerator with frozen fruits and vegetables, which can be easily steamed or microwaved. Canned fruits and vegetables are also a good option for when you don't have time to cook.
- Plan your meals: Set aside time to choose recipes and create a shopping list to ensure you have the ingredients you need to make nutritious meals.
Remember, it's best to make small, gradual changes to your diet that you can sustain in the long term. Don't be too hard on yourself if you have a slip-up. Just get back on track and learn from it.
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Frequently asked questions
Start small and gradually implement changes to your eating patterns. Focus on small habit changes that can be sustained for a lifetime, such as eating more fruits and vegetables, and reducing your intake of processed foods.
A healthy diet includes a balance of fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts. You can also refer to the MyPlate guidelines, which recommend filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with protein and healthy fats.
The key is to eat the right amount of calories for your activity level, balancing the energy you consume with the energy you use. Men should aim for around 2,500 calories a day, while women should aim for around 2,000. Use measuring cups or spoons to control portions and prevent overeating.
Don't be too hard on yourself if you slip up. Learn from your mistakes and get back on track. Seek support from family and friends, and consider joining a weight loss support group. Focus on the positive changes you're making and celebrate your successes.
Incorporate regular physical activity into your routine. Aim for at least 150 minutes of exercise per week, which can include activities like walking, yoga, or dancing. You can also make small changes like drinking more water, reducing sugary drinks, and limiting alcohol intake.
