5 things to know about losing weight

It’s simple: take in more calories than you burn and the excess are stored as fat, which is distributed all over your body, including your belly. It doesn’t matter where those extra calories come from – it’s simply the excess that piles on the pounds – and this has an impact on your future health.

Here are five things you should know about losing weight

1. CUT DOWN ON CALORIE INTAKE

To lose 1lb a week, you need to cut 3,500 calories a week from your diet. Stick to around 1,500 calories a day and you should be able to lose 1lb a week. Add in the recommended 150 minutes of exercise a week and each week you could lose an additional 1lb.

2. SKIPPING MEALS IS NOT HELPFUL

Skipping meals leads to energy slumps. These make you more likely to reach for an unhealthy quick fix such as biscuits or cake. Plan to eat a healthy breakfast, lunch and supper and you’ll be more likely to stick with it.

3. PORTION SIZE MATTERS

Portion sizes are key. Supersize meals and sodas pile up the calories. One of the main problems of being constantly faced with larger portions is that it completely distorts our view of what a ‘normal’ portion should be. Although calorie information for most African food servings are mostly unavailable, it is still useful to be familiar with some international serving size guidelines. Resist tucking into seconds by getting into the habit of freezing leftovers. .

4. LARGE PLATES ENCOURAGE MORE EATING

Using large plates encourages us to eat more. Numerous studies have shown the more we put on our plates, the more we eat. Indeed, one study found adults ate 34% more pasta when served a large portion than when given a smaller bowlful. This equates to a third more calories.

5. NIBBLINGS MAKES IT HARDER TO LOSE WEIGHT

Nibbling throughout the day makes it harder to lose eight ‘Hidden’ calories (a few sweets here, a biscuit there) quickly mount up. Instead, treat yourself to two 100-calorie snacks a day, such as a banana, a scoop of reduced-fat ice cream or a 125g pot fat-free yogurt.

Remember, weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.

Adapted from: HealthyFood Guide: Weight Loss: The basics