Do not let a few pounds add up to a larger problem. If you gained weight on holiday or if your eating habits are a bit off, try these 12 tips to get back on track.
1. Start now and not tomorrow.
Start today. Don’t put off your plans until tomorrow, next week, or next month. Start with the next meal. When you come back from a trip, you can prepare something easy to cook by storing it in your fridge or freezer. If you order food online, you can also book a healthy delivery when you arrive home.
Start your day with a healthy meal. It is easy to fall into a rut after letting the holidays slide. Don’t worry if you have already eaten a large lunch, chocolate bar or piece of cake today.
- Find 18 quick tips to prepare healthy meals.
- How to improve your self-control and willpower.
2. Choose a sugar-free drink if you are offered one.
Sugary drinks can easily lead to a high-calorie intake. It doesn’t matter if it is a sugary drink, fruity juice, squash or coffee shop flavoured lattes. Choose a sugar-free drink, such as water, a hot beverage without sugar, or a diet fizzy drink.
- What are free sugars?
- Learn how to identify sugar in an ingredient list.
3. Reduce alcohol consumption
Alcohol is high in calories and can increase appetite (if consumed in small quantities). It also lowers inhibitions, which makes it harder to follow your healthy eating plan and exercise routine if you have had a few drinks. You can stay on track by cutting out alcohol for a couple of weeks and having a few days each week where you don’t drink.
- Quiz yourself to find out how many calories are in your favourite alcoholic beverages.
- Learn more about alcohol and your heart.
4. Fruit is a healthier alternative to biscuits
It is not always a good thing to have too many choices. Instead of trying to choose a healthy snack out of the vast selection in the stores, opt for fruit or vegetables as a mid-meal snack. They are low-calorie, packed with nutrients and will help you reach your 5-a-day. It’s a simple goal that you can easily track.
Avoid the aisles of supermarkets stocked with sweets, cakes, and biscuits. Also, avoid being tempted by specials on sugary and fatty products at the end of an aisle.
- Can you have too much fruit in your diet? Find out what our experts think.
- Our recipe for hummus and vegetable crudites is a delicious, healthy snack.
5. Eat only if you’re hungry
You can easily eat when not hungry, out of habit or boredom, for instance.
It can be difficult to break the habit of “grazing”. Make sure to eat three balanced meals per day, which are also filling. They should be evenly spaced throughout the day. This will help you to manage your appetite. Also, keep fruit in the house so you can use this tip if you get hungry between meals.
- What is the best time to eat? Learn more.
- Eatwell is a guide to healthy eating.
6. Have a healthy weekend
If you want to lose weight, you should stick to your new habits as much as possible throughout the week. The weekend is a short time, but it makes up a third of our week. It can have a big impact on your weight loss plan.
Find healthier alternatives to your usual weekend treats. You can choose activities like walking or gardening to keep you active and off the couch. Make plans for the week that will help you stick to your goals.
- Enjoy our healthy recipes in video form.
- Try one of our heart-healthy burger recipes, or make a curry.
- Here are seven healthy ways to enjoy a movie night.
7. Plan your meals
It may seem tedious to plan your meals, but you will be able to make healthier choices when you’re busy. You could also save money by not buying take-out or convenience food because you have no food at home.
Make a list of the meals and snacks that you will be eating, and then only purchase what’s on your list. Include enough fruit and vegetables to provide you with at least five servings a day.
- Plan 7 days of healthy, budget-friendly meals by following our sample menus.
- Ten easy recipes with only four ingredients.
8. Increase the amount of vegetables you eat
Increase the amount of salad and vegetables on your plate to reduce the calories. This will leave less space for the other portions of your meal, which are higher in calories. This will allow you to eat a wide variety of food and groups while consuming fewer calories. A smaller plate can also help you reduce your intake.
- Find out more about the perfect portion size.
- Watch this video to learn how you can eat more vegetables without even realizing it.
9. Bring your lunch to work instead of buying it
It’s easier to choose healthy foods and check nutritional information if you pack your lunch yourself.
Choose from our selection of healthy lunches:
- Wraps with egg and tomato.
- Three-bean pasta salad
- Salad with jewelled couscous.
10. When preparing food, use measuring cups and spoons.
It can be a hassle to weigh and measure out each ingredient. It is easy to control your portions by using measuring spoons or cups, especially if you find that the amount of food you consume increases over time. If you eat rice, pasta or breakfast cereals regularly, you can use a measuring cup or spoon to keep the same portion, or you can find one that is smaller. Our guide to healthy weight loss can provide you with more information on how to reduce portion sizes in order to lose weight.
It’s important to measure out your oils and spreads. Pouring oil straight from the bottle, which contains 100kcals per tablespoon, can increase your food’s calorie count. Use a teaspoon to measure oil or a cooking spray with low calories. When using a nonstick pan, frying with less than a tablespoon of oil is often enough.
- What does 100 calories look like?
- Take our quiz to find out if you can identify hidden fats. Try our quiz on saturated fats.
11. Get Moving
Exercise is good for the heart, but it doesn’t always help you lose weight. Combining regular physical activity and dietary changes has proven to be more efficient than either alone. Regularly being more active can have a positive impact on your mental and physical health and give you extra energy.
- Learn what happens to your body during exercise by watching our animation.
- Start your day with these eight simple ways to stay active.
12. Change what you can, even if you cannot change everything.
After a short break, life can quickly get busy, and healthy eating or being active may be put on the back burner. To avoid this, focus on quick wins, things you can control, and a new start.
- Learn about 13 simple changes that can add up to a healthier diet.
- Learn how to eat healthier.
- Follow these five steps to lose weight and keep it off.
- Discover why the British Heart Foundation diet is not real.
