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How can I lose weight?

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Below is a brief summary of the principles in losing weight.

Motivation is crucial

No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you, and have little motivation or desire to lose weight. That is fine, so long as you understand the health risks.

Current food intake

It is helpful to know exactly how much you currently eat. An estimate is often inaccurate. Therefore, a detailed diary of every amount of food and drink that you have over an average week is more helpful. You can discuss this with a nurse or dietician. The number of calories that you eat in a typical week can then be calculated. The simple fact is that, to lose weight, you must eat less than your current food intake.

Eat a healthy balanced diet

Briefly a healthy diet means:

AT LEAST five portions of a variety of fruit and vegetables per day.
THE BULK OF MOST MEALS should be starch-based foods (such as cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables.
NOT MUCH fatty food such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low fat, mono-, or poly-unsaturated spreads.
INCLUDE 2-3 portions of fish per week. At least one of which should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).
If you eat meat it is best to eat lean meat, or poultry such as chicken.
If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive oil.
Try not to add salt to food, and avoid foods that are salty.

It is best to eat three healthy meals each day, including breakfast. Eat each meal slowly. Don't skip meals. Skipping meals will just make you feel more hungry, make you think more about food, and you are more likely to overeat in the evening. Do not snack between meals. Cut back on alcohol if you drink a lot.