I need to lose some weight - do you have any weight loss tips?
Our weight loss expert says:
- Start by keeping a record of your food intake and activity levels for a week so you can see exactly what your doing now
- Assess where you could make changes to reduce your energy intake or increase your activity levels-be realistic, but remember an energy deficit of 3500 kcals is needed to lose 1lb of body fat so try to reduce your energy intake/increase your energy levels by 500 kcals per day to lose 0.5 kg (1lb) per week.
- Make some simple swaps which may help to fill you up: - Swap white/brown or wholemeal bread to granary or seeded bread - Choose an oat based cereal or a wholegrain one - Try to include a small portion of protein with meals and snacks - e.g. a few nuts on cereal, ham, egg or beans in a salad, a low fat yoghurt with a piece of fruit as a snack/dessert
- Fill half your plate with vegetables or salad
- Set yourself small goals (based on waist circumference, amount of exercise achieved as well as weight) which can be achieved fairly quickly and then set new goals to help with motivation.
If you need more structured advice or additional ideas and support enlist some help - ExpertEating is one possible option. Our registered dietitians will provide you with an individualised weight loss plan based on the foods you enjoy and your lifestyle as well and lots of practical ideas and as much help and support as you need to help you achieve your goals.
Useful links
- How can a dietitian help me? — Weight loss
- Calculate your Body Mass Index - BMI Calculator
- Clinic information
- Book an appointment with our dietitians
